MetCon WOD / Strength & Power WOD / Elite Training Camp 05.09.12

Kate K perfecting the Bar-Hop Burpee.

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.

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For Total Time:
A. 5 Rope Climbs
B. 50 Push Press – (95/65)
C. 100 Ab Mat Sit-ups
D. 150 Double Unders

Rest exactly 3:00 Min between each part.  Once you start one portion, you must complete it before moving on.

 

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.

+

Shoulder Press

5-5-5-5-5-5

All sets done @ 70-80% 1RM (Rest2:00-3:00between sets)

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10-7-4 (Choose weight where you get at least 10 on first set and no more than 15, rest 60 sec between)

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3 Sets x 20 Reps (10 each side) Floor Wipes

Elite Training Camp:

Squat (BW)

Press/Push Press

Pull Up

 

Don’t Wait To Train: Perform Better at A Younger Age By Getting Strong

 

Posted in Arlington Heights WOD, Axis WOD, WOD.