Strength & Power WOD / MetCon WOD 01.10.12

Strength & Power:

Front Squat

Rob K admiring his heavy shoulder press.

 

1 x 3 @ 40% (all calculations of %’s are based on 90% of 1 RM)

1 x 3 @ 50%

1 x 3 @ 60%

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90% (3+ is as many reps as possible in that set, minimum of 3 reps)

+

“Tail Pipe” (via Gym Jones)
Partner Workout

3 Rounds

Row 250 M

KB Hold (50/30)

 

*Be Sure To Sign Up Online For Heat Assignment*

 

How can you not get out and run in January weather like this.

MetCon:

5 Rounds for AMRAP of:

:30 sec Double Unders
:30 sec Rest
:30 sec Burpees
:30 sec Rest
:30 sec  KB Swing (50/30)
:30 sec Rest
:30 sec Row for Calories
:30 sec Rest
:30 sec Box Jumps (jump up step down – 24″/20″)
:30 sec Rest
:30 sec Wallballs (20#/16#)
:30 sec Rest

 

QOD:

Who is up for getting together this Friday night (1/13/12) after the 6:30PM WOD and playing some euchre?  For those that don’t know what it euchre is,  you can find an explanation  HERE.  You can also learn or sharpen you skills for free HERE.  All you need is a free Yahoo log in.

 

Posted in Arlington Heights WOD, Axis WOD, WOD.