Strength & Power WOD / MetCon WOD 01.31.12

Strength & Power:

Deadlift

5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)

+

1000 M Row Time Trial

+

3 x 10 Good Mornings (45/35 Barbell) (1-2 Min off Between) (SLOW and CONTROLLED)

 

Scotty standing high atop the podium after taking 1st Place at CrossFit Fire's Winter War of the WODS Competition.

 

 

MetCon:

Deadlift/TTB Form & Technique Work

+

Row 1000M (ALL OUT Effort, rest at least time it took to row)

+

4 Rounds For Total Time:

Deadlift – 5 (225/155) (Touch & Go)

Rest 60 sec.

10 Burpees (As Fast As Possible)

Rest 60 sec.

10 TTB (unbroken)
Rest 60 sec.

 :

Chicken NuggetsHow Bad Are They?

 

 

Posted in Arlington Heights WOD, Axis WOD, Uncategorized, WOD.