MetCon WOD / Strength & Power WOD / Elite Training Camp 03.30.12

MetCon:

2 Attempts at Max Effort Pull Ups

(Standard: The arms must be fully extended at the bottom.  At the top, the chin must clearly come over the bar at the top.  Those attempts for Record Board will be judged.)

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A.  3 Rounds for reps:

60 second Row (Calories)

60 seconds AMRAP Push-ups (No Hand Release)

Rest 2:00

 

B.  3 Rounds for reps:

60 seconds Double Unders (Work on Doubles)

60 seconds Switch Lunges

Rest 2:00

 

C.  3 Rounds for reps:

60 seconds DB Thrusters – (40/25 per hand)

60 seconds Ab Mat Sit Up

Rest 2:00

(Finish Part A, then move to B, then C.  Athlete will have one total rep count for workout)

 

Strength & Power:

2 Attempts at Max Effort Pull Ups

(Standard: The arms must be fully extended at the bottom.  At the top, the chin must clearly come over the bar at the top.  Those attempts for Record Board will be judged.)

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Rob receiving a little support during yesterday's Filthy 53 workout.

Thrusters (From Rack)

5-5-3-3-1-1

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For Total Reps:

Thrusters at (135/95) lbs for 1 minute

Rest 1 minute

Push-Ups for 1 minute

Rest 1 minute

Row for Calories 1 minute

Rest 1 minute

Switch Lunges for 1 minute

 

Elite Training Camp:

Clean Progressions

Push/Split Jerk

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.