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.


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:




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.