Watermelon WOD/ MetCon WOD/ Strength & Power WOD 09.17.11

Watermelon WOD:  (10:00 AM only)

“Melon Mania”
For Time:
800m Melon Dash

then grab your Melon and complete:

80 Squats (think Goblet Squats)
80 Weighted Sit Ups
80 Floor Press
80 Ground to Overhead
80 Overhead Lunges (pair)
?? Mystery Movement

The rep count represents the overall survival rates for childhood cancers from less than 20 percent in 1962 to 80 percent today, thanks to basic & clinical research and treatment protocols developed at St. Jude Children’s Research Hospital.

 

Erin M looking strong coming in from one of the many runs yesterday.

MetCon:

Review Rowing & KB Swing Form and Technique

+

Row 1000M

20 Box Jumps (24/20)

20 KB Swings (50/30)

20 Box Jumps

20 KB Swings

20 Box Jumps

20 KB Swings

 

Strength & Power:

 

Review Deadlift, Hang Clean, Front Squat, Push Press, Back Squat

 

+

 

Then 5 sets for max weight of Barbell Complex:

 

Deadlift

 

Hang Clean

 

Front Squat

 

Push Press

 

Back Squat

 

Push Up (holding onto bar)

 

6 Reps of each

 

Posted in Arlington Heights WOD, Axis WOD, WOD.