Strength & Power WOD / MetCon WOD / Elite Training Camp 02.28.12

Strength & Power
Clean & Thruster Form and Technique Work
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Perform 3 thrusters on the minute for 10 minutes (as heavy as possible)
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3 Rounds for Total Reps:
1:00 Min – Calorie Row
1:00 Min – 20 Foot Shuttle Run (There and Back is a rep, must touch lines with hands)
1:00 Min – DB Thruster (use half of weight from part 1, both DB’s added together)
Rest 1 Min

One of the Open Men's Teams focuses before the start of the 2500M Relay.

MetCon
For Total Time:

#1 / 3 rounds:

Row 10 calories
50 Double Unders
Rest 90 seconds

#2 / 3 rounds:

21 Thrusters (95/65)
Rest 2:00

#3 / 6 rounds:

*10 Toes-To-Bar
Rest 20 seconds

* Scale toes-to-bar to knees-to-elbows or 1 strict pull-up and atomic sit ups for every rep of  toes-to-bar
(Must rest the allotted time between rounds of 1., 2., and 3.  Total time is overall finishing time, including rest, of ALL THREE.)

Compare Results to 012412

Elite Training Camp:
Snatch Progressions
Overhead Squats

Sleep Better to Play Better 

Posted in Arlington Heights WOD, Axis WOD, WOD.