MetCon WOD / Strength & Power WOD / Elite Training Camp 06.08.12

Good Luck to the EAD / CFAH Ragnar Relay Team who will begin their journey from Madison to Chicago this morning.


For Time:
3 Rope Climbs
1000 M Row
400 M Farmers Walk – (50/30) (Each Hand)
50 Ball Slams (20/15)
4 Laps Sandbag Run (250 M)

(You must complete the exercise before moving on to the next.  Time Cap is 30:00 min.)

Strength & Power:

Week 4 Pull Up Progression (see Monday)
Bench Press
All sets done @ 80-85% 1RM (Rest2:00-3:00between sets)
10-7-4 (Choose weight where you get at least 10 on first set and no more than 15, rest 60 sec between)
5 x 10 V-Ups (Focus on perfect form)

Elite Training Camp:

KB Swing
Wall Ball
Double Unders


The secret to a bikini body



Posted in Arlington Heights WOD, Axis WOD, WOD.