Strength & Power WOD/ MetCon WOD 12.29.11

Strength & Power:

Power Clean/Front Squat/Push Press/Back Squat Form and Technique Work

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.
500 M Time Trial (Compare to 12/01/11)


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


*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


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.