Strength & Power WOD/ MetCon WOD 01/05/12

Strength & Power:

 Shoulder Press

1 x 5 @ 35% (all calculations of %’s are based on 90% of 1 RM)
1 x 5 @ 45%
1 x 5 @ 55%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85% (5+ is as many reps as possible in that set, minimum of 5 reps)
+
Rowing Starts
3 Sets of 10-15 Power Pull For Lowest 500M Split.

Phil dominating a WOD at CrossFit Intrepid in El Segundo, CA.

+
3 Sets of 5 Reps NOT for Time:
HSPU Work (Kick Ups, Wall Walks, etc.)

MetCon:

Skills Training:

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

Muscle Ups
Ring Dips
Pistols
Dead Hang Pull Ups
Kipping Pull Ups
Double Unders
Rowing (Form/Pacing)
HSPU

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

AMRAP in 13:00 of:
(x) – Skill #1
(x) – Skill #2
8 – Burpees

*(x) will be determined based on movement and athlete.

Know what movements you are working on prior to coming in.  Post those movements to comments!

Video of marriage proposal gone wrong at UCLA basketball game

 

QOD:

 To all of our married or engaged couples, where was the Big Question popped?

 

Posted in Arlington Heights WOD, Axis WOD, WOD.