Strength & Power WOD/ MetCon WOD 09.23.11

 

Some of the athletes from last nights MetCon class after finishing round 3 of 4.

Strength & Power:

Barbell Movement Form & Technique

5 Rounds for time:

 6 Deadlifts

 6 Bent Rows

 6 Hang Power Cleans

 6 Thrusters

 6 Push Ups (hand on bar)

 Men 135lb.

 Women 75lb.

 *Scale Weight Accordingly

 MetCon:

Deadlift Form and Technique

+

 For Total Reps of Deadlift and Split Jumps

 4x (30 sec. work/ 30 sec. rest) Deadlift (135/95)

 2 Min Rest

 4x (30 sec. work/ 30 sec. rest) FLR

 2 Min Rest

 4x (30 sec. work/ 30 sec. rest) Split Jumps

 2 Min Rest

 4x (30 sec. work/ 30 sec. rest) FLR

*Goal of FLR is to maintain for 30 sec. each time

 

Chicago movie ‘Munger Road’ inspired by local myths and murders

QOD:

Have you ever “seen” a ghost?

 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.