Strength & Power WOD / MetCon WOD / Elite Training Camp 04.17.12

Strength & Power:

– Power clean + power jerk – 75%, 80%, 80%+ x 3
– Power snatch + snatch – 75%, 80%, 80%+ x 3
+
4 sets; no rest:
20 Plate Halfmoons (25/15, 10 each side)
10 V-Ups

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you’re feeling good.
MetCon:

Perform 2 Wall Walks every Min on the Min for 5:00.

Coach Alida and Coach Ashley get the Monday afternoon ETC class ready for their WOD

+
Ring Dip/GHD/Shoulder Press Form and Technique Work
+
4 Rounds for Total Reps of:
40 seconds Dead Hang Pull Ups
-rest 20 seconds-
40 seconds Ring Dips
-rest 20 seconds-
40 seconds GHD Sit Up
-rest 20 seconds-
40 seconds Shoulder Press (65/45)
-rest 20 seconds-

Elite Training Camp:

KB Swing
Wall Ball
Double Unders

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Posted in Arlington Heights WOD, Axis WOD, WOD.