Strength & Power WOD/ MetCon WOD 12.01.11

Strength & Power:

Shoulder Press
5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)

The only way to get double unders is to practice double unders.

+
For Time:
500 M Row
+
NOT For Time:
3 Sets:
10 GHD Sit Ups
10 Back Extensions

 

 

 

MetCon:

Double Under/Rowing/ Ring Dip Form & Technique Work
+
For Total Reps:
AMRAP in 2:00 Wall Ball (20/16)
Rest 1 Min
AMRAP 1:00 Double Unders
Rest 1 Min
AMRAP in 2:00 Row (Calories)
Rest 1 Min
AMRAP 1:00 Double Unders
Rest 1 Min
AMRAP in 2:00 Ring Dips
Rest 1 Min
AMRAP 1:00 Double Unders
Rest 1 Min
AMRAP in 2:00 in Dead Hang Pull Ups
Rest 1 Min
AMRAP 1:00 Double Unders
*Final Score is All Reps (Exercises + Double Unders Together)

 

Horse meat may be back on the menu

QOD:

Would you (or have you) eat(en) horse meat?

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.