Strength & Power WOD/ MetCon WOD 12.22.11

Strength & Power:

Shoulder Press
*Find a 1 Rep Max Shoulder Press

*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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Partner AMRAP:
6:00 Min. Row (For Total Meters)

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Not For Time
3 Sets:
10 Back Ext.

MetCon:

For Time Total Time:
Row 1K

Rest 5:00 Min.

21-15-9
Thruster (95/65)
Atomic Sit Ups

Rest 5:00 Min.

42-30-18
Jumping Pull Ups
Ab Mat Sit Ups

Rest 5:00 Min.

50 Burpees

**There is a 5:00 Min. Cap on each workout

 

 Rippin & Tearin

*Watch the video above and post any and all thoughts to

Posted in Arlington Heights WOD, Axis WOD, WOD.