Strength & Power WOD/ MetCon WOD 12.20.11

Strength & Power:

Deadlift
*Find a 1 Rep Max Deadlift

*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.
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Austin's back for Christmas and couldn't look more ready for the workout.

2 Rounds for total reps of pull ups and dips:

Perform a “Power 20” on rower
Then attempt a max number of pull-ups
Perform a “Power 20” on rower
Then attempt a max number of ring dips

 

 

 

 

 

MetCon:

TGU Practice:
Work up to a heavy single (must achieve with both arms) in 10:00 min.
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Kipping Pull up Form & Technique
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Tabata (:20 on/ :10 off) or 4:00 Min Total at each for total reps:
Row (Calories)
Ring Dips
Pull Ups
Push Press (75/55)

Beyond Beauty: Cheerleading’s Terrifying Danger

 

QOD:

Should Cheerleading be considered a sport?

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.