MetCon WOD/ Strength & Power WOD 12.26.11


 Kipping Pull UP/ *One Arm Overhead Squat Form and Technique Work

(*Work on depth and balance increasing weight gradually)


One Arm Overhead Squat (pic from

AMRAP in 20:00 of:

5 Pull Ups

10 DB/KB (5 on each arm) (50/30)

15 Unanchored Sit Ups


Strength & Power:

 Overhead Squat/Snatch Form & Technique Work


Overhead Squat

5-5-5-5-5-5 (Progress up with each set)


For Time:


Snatch (135/85)

Chest To Bar Pull Ups

*Scale Weight Accordingly


 Jack LaLanne: What I’ve Learned



Posted in Arlington Heights WOD, Axis WOD, WOD.