MetCon WOD / Strength & Power WOD / Elite Training Camp 05.11.12

Enjoy the city Tom, come back out and visit from time to time.

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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DB Snatch Work

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For Time:

Run 800 M
20 Alternating Single Arm DB Snatch (45/25)
Run 400 M
40 Alternating Single Arm DB Snatch
Run 250 M
60 Alternating Single Arm DB Snatch

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.

+

Bench 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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Not for Time:

50 Evil Wheels (use barbell)

Elite Training Camp:

KB Swing

Wall Ball

Double Unders

 

Only The Strong Survive: Lift To Live Longer

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.