MetCon WOD / Strength & Power WOD / Elite Training Camp WOD 02.15.12


Wall Walk/Power Snatch/Plate Pinch Form & Technique Work


Elisabeth getting as close to a perfect American Swing as possible.

3 Sets for Total Reps:

:90 Sec Wall Walks

Rest :30 sec

:90 Sec  Box Jump (30/24) (Must stand up and step down)

Rest :30 sec

:90 Sec.  Power Snatch (95/65)

Rest :30 sec

:90 Sec  Plate Pinches (25 Feet = 1 Rep) (35/25, in each hand)

Rest :30 sec



Strength & Power:

Shoulder Press


(Each set is done at 90% 1 RM with 3-4 minutes off between sets)


1 power snatch every 30 seconds for 10 minutes (as heavy as possible)


Elite Training Camp:

Squat (Body Weight)

Press/Push Press

Pull Up


DIY rowing machine  (Lots of cool DIY ideas on the right side of this page.  This one was pretty wild though.)




Posted in Arlington Heights WOD, Axis WOD, WOD.