Strength & Power WOD/ MetCon WOD 10.11.11

Strength & Power:

Coach Jim working with Terri from the Hang Position.

3 Sets of Barbell Complex:
Men Weights (set 1 = 75, set = 85, set 3 = 95)
Women Weights (set 1 = 45, set 2 = 55, set 3 = 65)

Barbell Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Ups (Hands on Bar)
*6 reps of each exercise (scale weight to maintain form)


On a timer set for 15:00 min., start with weight from barbell complex and begin to  find a heavy 3 rep Thruster (from ground)




10:00 Min. Handstand/HSPU Work:
(This can be off a box, wall walk ups, mule kicks, free standing, on a wall, head to a mat/plate, etc…… scale accordingly)
AMRAP in 15:00 of:
Run 400 M
15 Toes To Bar (scale to Knees To Elbows, Knee Raises if needed)
30 Wall Ball Shots (20/16)


 Weightlifting Shoes 101



Posted in Arlington Heights WOD, Axis WOD, WOD.