Strength & Power WOD/ MetCon WOD 12.15.11

Strength & Power:

Shoulder Press
(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)


 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.

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Posted in Arlington Heights WOD, Axis WOD, WOD.