MetCon WOD/ Strength & Power WOD 11.07.11




Lori C locking out with an American KB Swing.


 Push Press/ KB Swing Form & Technique


3 Sets of:

AMRAP in 5:00

Run 800 M

then in time remaining

*10 KB Swings (50/30)

*5 Push Press (95/65)

Rest 5:00

 *Continue where you left off from the previous round (i.e. if at the end of round one you got through 2 push presses, you will begin with push presses after the next 800 M run, where you would have three push presses then back to swings)

Strength & Power:

Push Press/ DB Clean and Push Press Form & Technique


Push Press

3-3-3-3-3-3 (Use 90-95% of 10/4/11 PP)


3 rounds for time:
10 KB/DB Swings (Heavy)
5 DB push press – (55% of 1RM PP)


In the spirit of this weekend’s “Thanks Gathering” at EAD:

Introducing: The Paleo Table {Thanksgiving edition}



Posted in Arlington Heights WOD, Axis WOD, WOD.