Strength & Power WOD/ MetCon WOD 01.17.12

Strength & Power:

Tarek's post-WOD position courtesey of consecutive 70# KB Swings.

Front Squat

1 x 5 @ 45%

1 x 5 @ 55%

1 x 5 @ 65%

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

+

For Time:

Row 500 M

Then

5-4-3-2-1

Overhead Squat (135/95)

Box Jumps (30/24) (Must stand on box and step down)

 

*Please sign up to establish heat assignments

 

MetCon:

Hang Squat Clean Form & Technique Work

+

Row 500 Meters

Then:

5 Rounds for Time:

30 Overhead Walking Lunges (45/25)

20 Hang Squat Cleans (75/55)

10 Toes To Bar

 

 

 You Are Beautiful

(Have posted this before, but always a great reminder.  Please take a sec, it’s well worth it.)

 


Posted in Arlington Heights WOD, Axis WOD, WOD.