MetCon WOD / Strength & Power WOD / Elite Training Camp 04.25.12


 Clean/Push Jerk/TTB Form & Technique Work


A.) AMSAP Clean & Push Jerk Ladder in 10 minutes:

*(1-2-3-4-5-4-3-2-1) (135/95)

*Only Clean once for that set and then perform the specified Push Jerks.

 Rest 2:00 Min.

B.) AMSAP 1-3-5-3-1 Ladder in 10 minutes:

Toes to Bar

 Sets in the ladder must be unbroken.  AMSAP = As Many Sets As Possible.

 Strength & Power:

Mike K deciding to knock out his first Muscle Up shortly after completing his first MetCon Class.

Snatch – 80% x 1 x 3

Clean & Jerk – 80% x 1 x 3

Snatch Pull – 90% x 2 x 3

Elite Training Camp:

Back/Front Squat

Box Jump



SMR, The Musical Stretch: The More You Roll The More You Bitch!


Posted in Arlington Heights WOD, Axis WOD, WOD.