MetCon WOD / Strength & Power WOD / Elite Training Camp 05.07.12

James working with the stability ball during Sunday's workout.

MetCon:

Pull Up Progression Cycle Week 1:

3 x Max Hang from bar (rest 90 sec between sets)

*Goal is to hang for 30 sec each set without coming off of bar.

+

AMRAP in 20:00 of:

5 Burpees

10 Back Squats (95/65) (off the ground)

15 Russian KB Swings (50/30)

Strength & Power:

Pull Up Progression Cycle Week 1:

3 x Max Hang from bar (rest 90 sec between sets)

*Goal is to hang for 30 sec each set without coming off of bar.

+

Back Squat

5-5-5-5-5-5

All sets done @ 70-80% 1RM (Rest 2:00-3:00 between sets)

+

3 x 10-15 reps GHD Sit Ups (base on experience with GHD machine)

Elite Training Camp:

Deadlift

Rowing

Push Up

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.