MetCon WOD/ Strength & Power WOD 11.13.11


Nothing like getting up early and getting the work done.


 DB Push Jerk/KB Swing Form & Technique


4 Sets for total reps of:

1:00 AMRAP DB Push Jerks (30/20)

1:00 AMRAP KB Swing (50/30)

1:00 AMRAP Box Jumps (24/20)

1:00 AMRAP Ab Mat Sit Ups

 Rest 4:00 Min.

Strength & Power:

 Split Jerk Foot Placement (Drive/Split)


In 20:00 find a heavy single rack jerk (from behind neck)*


3 Sets For Time:

5 Box Jumps (Mid Thigh Height)

10 Halfmoons (25/15) (Start and End on the same side to count 1 Rep)

 Topside halfmoons: Perform a halfmoon with a plate and ending with the weight at about hip-height and a slight bend in the knees and hips.

 *Focus on footwork and drive


The Case for the Short Metcon



Posted in Arlington Heights WOD, Axis WOD, WOD.