MetCon WOD / Strength & Power WOD / Elite Training Camp 05.18.12

MetCon:

Pull Up Progression Week 2 (See 051412 Post)
+
Double Under Work
+
*For Time:
Alternate:
20,18,16,14,12,10,8,6,4,2 Double Unders (Work on Doubles, if none, 4:1 ratio)
1,2,3,4,5,6,7,8,9,10 Burpees
(Perform 20 Double Unders, 1 Burpee, 18 Double Unders, 2 Burpees….2 Double Unders, 10 Burpees)
*Compare to 121010

Strength & Power:

Jovi, Rachel, and Courtney mid-way through Ball Slams.

Pull Up Progression Week 2 (see 051412 post)
+
Bench Press
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Bench Press
12-9-6 (Rest 1 min. between sets)
+
GHD Reverse Crunch
5 x 10 reps (can be done between bench sets)

Elite Training Camp:

Back/Front Squat
Box Jump
KTE/TTB

Fat Forecast: Disaster

 

Posted in Arlington Heights WOD, Axis WOD, WOD.