Strength & Power WOD / MetCon WOD 01.12.12

Strength & Power:

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)

+

Partner Pull Up Ladder 1-10 (Any type of Pull Up)

(You do one pull up, then partner does one pull up, you do two, then you partner does two,…so one until you do 10 and your partner does 10.  Total of 55 pull ups apiece.

+

6 Rounds:

:30 on/:30 off

Rowing (Max Meters, All Out Effort)

 

MetCon:

 Skills Training:

Choose 2 of the following movements to incorporate into a 13:00 Min AMRAP.

Hand Stand Push Ups

Push Jerk

Barbell Clean

Rope Climbs

Rowing

Each athlete will spend 10-15 minutes practicing the skills they chose through instruction. Then

 AMRAP in 13:00 of:

(x) – Skill #1

(x) – Skill #2

14 Stick Jumps (20/16)

Know what movements you are going to work on prior to class.

 

Lord Byron: The celebrity diet icon

 

Posted in Arlington Heights WOD, Axis WOD, WOD.