Strength & Power WOD / MetCon WOD 01.26.12


Strength & Power:

Hang Power Snatch Form & Technique


 Every :30 sec for 15:00 min perform 1 Hang Power Snatch (Go Heavy, BUT maintain Form)

Ashley and Tony C doing a CIRC 2K Time Trial at a recent Rowing Class.


 10 x 100M Row (Sprint)

Rest while partner does same and resets machine

Each team member will row a total of 1000M

 (Please register to ensure heats)


Skills Training:

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



Hang Clean

Hang Snatch



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 Unbroken KB Swings (50/30)


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





What is Your Motivation?


Posted in Arlington Heights WOD, Axis WOD, WOD.