Strength & Power WOD/ MetCon WOD 09.14.11

Strength & Power:

Form/Technique work on thruster, pull up, and burpees


Quarter Gone Bad

Mary Kate setting up to go overhead.

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

*Scale weight accordingly*


Form/Technique work on pull ups, burpee, kb/db swing


Max complete rounds only in 3 minutes of:
3 Pull-ups
6 Burpees
9 KB/DB Swings (Heavy)

Rest 2 minutes. Repeat for a total of 5 cycles.


“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” — Vincent T. Lombardi



Posted in Arlington Heights WOD, Axis WOD, WOD.