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


Power Snatch/Wall Ball Shot Form & Technique Work


 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.


Power Snatch Form & Technique Work


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






Secrets to Success



Posted in Arlington Heights WOD, Axis WOD, WOD.