Strength & Power WOD/ MetCon WOD 11.03.11

Strength & Power:

EAD Test
For Max Height:
Max Vertical Jump
+
Clean & Jerk Form & Technique Work
+
*Use 1 RM % (from 10/18/11)
Every Minute on the Min perform 1 rep at:
65% – 5 reps
70% – 5 reps
75% – 5 reps
78% – 1 rep
82% – 1 rep
85% – 1 rep
88% – 1 rep
90% – 1 rep

Note:  This is one rep every min at a certain %.  Twenty minutes total.  If you don’t have a 1 Rep Max, work to achieve one in this time period for future use.  Figure up %’s ahead of time to know how you are loading the bar.

Liz trying to see how much air she can get between herself and the ground while doing double unders.

MetCon:

EAD Test
For Max Height:
Max Vertical Jump
+
SDLHP/Push Jerk Form and Technique
+
For Time:
21-18-15-12-9-6 and 3 rep rounds of:
SDLHP (75/55)
Push jerk (75/55)
Jumping Pull Ups

Setting a healthy tone for all schools  (Video)

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.