MetCon WOD/ Strength & Power WOD 10.15.11

MetCon:

KB Swing/Pull up Form and Technique
+

Good Luck to all the EAD Athletes participating in this weekend's Urbanathlon!

“Helen”
3 Rounds for Time:
Run 400 M
21 KB Swings (50/30)
12 Pull Ups

Strength & Power:

3 Rounds:
10 Clean Hi-Pulls (70% 1 RM Clean)
*2:00 Min. Row
Rest 2 Min.

+ (Rest 5 Min. Between, this includes 3rd Round 2 Min. Rest)

3 Rounds:
10 Front Squats (60% 1 RM Front Squat)
*2:00 Min. Burpee Broad Jump
Rest 2 Min.

*Should be very close to max effort

 

 

**Record Clean Hi Pull/ Front Squat Weight

Posted in Arlington Heights WOD, Axis WOD, WOD.