MetCon WOD / Strength & Power WOD / Elite Training Camp 02.20.12


 Clean and Thruster Form and Technique Work


 In 10:00 Min. work up to a moderately heavy thruster weight (around 70-80 % 1RM).


Kimmy G's son, Ben, working on pull- ups.

 5 sets for Total time of:

 10 Burpees

 15 Thrusters (75/55)

 20 KB Swings (50/30)

 Rest 2:00 Min Between Sets

 (Scale reps to 5,10,15 if sets take more than 3:00 min)


Strength & Power:

 *Find a 1 Rep Max Overhead Squat

 *You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.


For Time:

1-7-1 Ladder of:

KB Swings (heavier than normal)


 (For Ladder do 1 rep of each, then 2 of each, until 7 of each, then come back down to 1.  Total of 49 reps of each.)


Elite Training Camp:

 Clean Progressions

Push/Split Jerk


Cold baths ‘ease aching muscles, but may be risky’



Posted in Arlington Heights WOD, Axis WOD, Uncategorized, WOD.