Strength & Power WOD/ MetCon WOD 10.20.11

Strength & Power:

Burgener Warm Up
+
Snatch/Ring Dip/KTE Technique Work
+
Complete 10 rounds for time:

3 Snatch Pulls @ 90% of 1 RM (Check 10/6/11 for 1 RM)
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds

MetCon:

Burgener Warm Up
+
Rowing/Snatch/Ring Dip Form & Technique
+
3 Rounds AMRAP of 1 min at each:
Wall Ball – (20/14) to 10 ft. target
Ring Dip
Power Snatch – (75/55)
Row – Calories
Rest 1 min.

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.