MetCon WOD/ Strength & Power WOD 11.30.11

MetCon:

HSPU Form and Technique Work
+
Every :30 for 7:30 perform 1 HSPU (scaled to ability level)
+

An agonizing 7:30 Min during last nights Strength and Power Class.

For Time:
Row 1K
20 TTB (Toes To Bar)
20 KB Swings (50/30)
20 TTB
20 KB Swings
20 TTB
20 KB Swings

Strength & Power:

5 Sets at each weight:
Men: 45, 65, 75, 95 (Scale Weight Accordingly)
Women: 35, 45, 55, 65 (Scale Weight Accordingly)

Barbell Complex (Form and Technique is focus):
Snatch Pull
Hang Power Snatch
Power Snatch
+
AMRAP in 12:00 of:
5 Power Snatches – (135/95)
10 Toes To Bar
15 KB/DB Swings – (70/50)

 

“WARM MARBLE” The Lethal Physique of Bruce Lee

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.