Strength & Power WOD/ MetCon WOD 12.29.11

Strength & Power:

Power Clean/Front Squat/Push Press/Back Squat Form and Technique Work
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Ann Marie doing her best to bust open the slam ball.

“Bear Complex”

One rep=
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.
This is not for time.
You can rest in between rounds.
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Row:
500 M Time Trial (Compare to 12/01/11)

MetCon:

HSPU Work
HSPU Form & Technique Work
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Every :30 for 7:00 min. perform some version of HSPU (wall climb, kick up, hold etc.)

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*3 Rounds For Total Reps:

1:00 at each station/:30 off between
Wall Balls (20/16)
Pull Ups
Double Unders
Rowing (cal.)

*Compare Score to 11/17/11

Penn State scandal overshadowed 2011’s best

QOD:

In your opinion, what do you think is the biggest story (sports or not) of 2011?

 

Posted in Arlington Heights WOD, Axis WOD, Uncategorized, WOD.