Strength & Power WOD / MetCon WOD 01.19.12

MetCon:

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

Ring Dips
Turkish Get Ups
L-Pull Ups
Double Unders
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
15 – Jumping Pull Ups

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

Strength & Power:

Shoulder Press

Kristan and Ken gearing up for the upcoming Tri Season by killing a MetCon and then putting in some quality foam rolling.

1 x 5 @ 45%
1 x 5 @ 55%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%

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)

 

How Yoga Can Wreck Your Body (NY Times)

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.