Strength & Power WOD/ MetCon WOD 10.18.11


Strength & Power:

Clean and Jerk Form and Technique
In 20:00 work up to a 1 Rep Max Clean & Jerk
Prep work for those participating in Barbell For Boobs this Weekend:
*Every :20 sec. perform 1 Clean & Jerk at “Grace” weight (135/95) for 7:00 Min.

*Scale weight accordingly.  This should be a challenging weight.


Sorry Ladies.....they're both spoken for.



Rowing/ KB or DB Clean & Jerk Form and Technique
10 Rounds for Time:
*100 M Row (Sprint!!)
*This is a partner workout where one partner rests while the other rows then resets machine.  Each partner will do 10 Rounds.
10 Rounds:
AMRAP in 1:00 Min. of:
KB/DB Clean and Jerk (50/30, scale weight accordingly)
Rest :30 sec between rounds

Caffeine Content of Food & Drugs




Posted in Arlington Heights WOD, Axis WOD, WOD.