MetCon WOD/ Strength & Power WOD 12.03.11


EAD Athletes taking care of their bodies post workout.


Seven rounds for time of:
7 Push Ups (hands release)
7 DB Thrusters
7 Atomic Sit Ups
7 Calorie Row
7 Burpees
7 KB Swings (50/30)
7 Pull Ups

(Advanced will do HSPU, BB Thruster, KTE, BB Deadlift, Burpee, KB Swing, Pull Ups)

Strength & Power:

Split Jerk Form & Technique Work
In 20:00 min build to a heavy single (focus is on form not weight)
3 Rounds for Time:
8 Pull Ups
8 Burpees
8 KB Swings (Heavy)
8 Atomic Sit Ups
60 M Farmers Carry (Heavy Weight in Each Hand)
Rest 1 Min. Between Sets.


Posted in Arlington Heights WOD, Axis WOD, WOD.