MetCon WOD/ Strength & Power WOD 10.28.11

MetCon:

EAD TEST:
AMRAP of Dead Hang Pull Ups
Each athlete will receive 3 attempts at this.  No kipping is allowed.  Open shoulders is starting position and chin must clear the bar at the top.  Once you come off the bar your attempt is over.

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Press/Push Press/ Push Jerk Form and Technique

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Last nights MetCon class doing their best to stay upright during the workout.

Max rounds in 3:00 of:
20 Stick Jumps (20/16)
10 Push Ups (Hand Release)
5 Shoulder to Overhead (95/65)

Rest :90 sec.  Repeat for a total of 4 cycles.

Strength & Power:

EAD TEST:
AMRAP of Dead Hang Pull Ups
Each athlete will receive 3 attempts at this.  No kipping is allowed.  Open shoulders is starting position and chin must clear the bar at the top.  Once you come off the bar your attempt is over.

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3 Sets:
1 Press
2 Push Press
3 Push Jerk

Each set is a total of 6 reps without putting bar down.
Men: 75, 85, 95
Women: 45, 55, 65
*Progress up in weight each set.

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AMRAP in 7:00 of:
3 Reps – Shoulder to Overhead (any how) @ 75% Body Weight
6 Push Ups (Hands Release)
9 Good Mornings (PVC)

 

QOD:

Halloween is right around the corner, what are you dressing up as this year?  If your not dressing up this year, what is your favorite costume from the past? 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.