MetCon WOD/ Strength & Power WOD 10.31.11

 

Happy Halloween Birthday to Coach Jenn V!!

MetCon:

GHD Sit Up, Toes To Bar Form and Technique

+

Tabata (:20 on/ :10 off) (4:00 at each before rotating)

Air Squats

GHD Sit Ups

Wall Balls (20/16)

Toes-To-Bar

Strength & Power:

 Back Squat

 *5-3-1-1-1-1

 +

 3 sets of:

  • A. GHD sit-ups  x 15 (slow)
  • B.  Russian twists x 20 (scale weight accordingly)

(A and B, perform all sets of A, with rest between sets, then all sets of B, or vice versa.  Not a couplet for time)

 *You are being asked to find a 1RM, your best possible lift. Then you do not do gruelling sets leading up to this as you would with the previous workouts. If your PB is 160 for the Press, then your set scheme would look something like this, following a good warm-up – 95(5), 115(3), 135(1), 145(1), 155(1), 160(1), 162.5 (1), 165(f), 165(f). The goal is to get up to a heavy weight quickly, with the fewer sets the better, as for most people, this will allow lots of nervous system function for the important sets.  (Via Optimum Performance Training)

 

Resurrection Mary  (Chicago Area’s Most Famous Ghost)

 

 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.