Strength & Power WOD/ MetCon WOD 01.03.12

Strength & Power:

Front Squat

1 x 5 @ 35% (all calculations of %’s are based on 90% of 1 RM)
1 x 5 @ 45%
1 x 5 @ 55%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85% (5+ is as many reps as possible in that set, minimum of 5 reps)

+

6 Sets:
:30 on/:30 off
Row – Max Meters

Rest 1 Min.

6 Sets:
:30 on/ :30 off
Box Jumps – (20/16)

MetCon:

Overhead Squat/Rowing Form & Technique Work

Ashley and Mary Kate taking on the 10 Foot Wall Ball Target during "Karen."

+
4 sets for reps:
1:00 Min Broad Jump (10 M Laps)
1:00 Min Overhead Squats (75/55)
1:00 Min Row (Meters)
1:00 Min Box Jump (20/16)
Rest 4:00 Min.

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Posted in Arlington Heights WOD, Axis WOD, WOD.