Strength & Power WOD/ MetCon WOD 12.15.11

Strength & Power:

Shoulder Press
3-3-3-3-3
(Each set is done at 90% 1 RM with 3-4 minutes off between sets)
+
Shoulder Press:
10-7-4 (w/ :60 – :90 sec. off between)
*Weight should be challenging, should just be able to get 10 in first set.
+
For Time:
Row 1000 M (base on 2K Time Trial)

MetCon:

 Press, Push Press, Push Jerk Form & Technique Work

+
3 Sets For Total Time:
25 Shoulder To Overhead – (95/65)
Row 250 M
Run 250 M w/ MB (20/14) (Dress accordingly or can run it inside)
Rest 3 Min.

Shunning Facebook, and Living to Tell About It

 

QOD:

Truthfully, how much time per week would you say you spend on Facebook?

 

Posted in Arlington Heights WOD, Axis WOD, WOD.