MetCon WOD / Strength & Power WOD / Elite Training Camp 02.24.12

MetCon:

Power Snatch/Wall Ball Shot Form & Technique Work

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 For time:

  1. 50 Power Snatches (75/55)
  2. 100 Double Unders (3:1, try to incorporate some doubles)
  3. Row 500 Meters
  4. 100 Jumping Pull Ups
  5. 50 Wall Ball Shots (20/16)

Perform sets in any order but rest exactly 3 minutes between all sets. Final time is total time to complete + rest.

 

Strength & Power:

*Find a 1 Rep Max Back 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.

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Power Snatch Form & Technique Work

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1 power snatch every 30 seconds for 10 minutes (as heavy as possible)

 

Coach Becky leading last nights Mobility & Recovery Class.

 

Elite Training Camp:

 Back/Front Squat

Box Jump

KTE/TTB

 

 

 

 

Secrets to Success

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.