WOD Type: “Strength & MetCon”

WOD Warm-Up:

  • Leg / Shoulder Mobility

WOD Particulars:

Strength: Press

  • 4 @ 65#
  • 4 @ 75#
  • 4 @ 95#
  • 4 @ 105#

EMOM: 10 Minutes of… (Speed Work)

  • 4 Press @ 65#

MetCon: 10 Minute AMRAP of…

  • 9 KB Swings @ 45#
  • 50ft DB Lunges @ 30# each
  • 21 Double Unders

Today’s WOD was a pretty hard core workout for recent carpel tunnel surgery. Everything I did was geared around the wrist movement and grip strength. I only completed 2 full rounds plus 9 KB Swings, plus 50 ft. and only 2 final double unders. Total reps was 101. Not bad considering my wrist surgery just over 3 weeks ago. I realized I am super rusty on the double unders and that’s what slowed me down the most! That and not having the engine… I’ll take it though and it’s great to be back in the gym. Now to fight off the DOMS issue!

Book To Read:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…

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