WOD Type: “Strength & MetCon Couplet”

WOD Warm-Up:

10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Burgener Warm-up

Jump Rope @ 200 Contacts

WOD Particulars:

Strength: Incline Close Grip Bench Press @

• 5 Sets @ 5 Reps
  • Warm up at 135# for 5 Reps -Then-
  • 135#, 145#, 155#, 165#, 175#

WOD: Max Rounds in 15 Minutes of:

• 9x Bench Press @ 155#
• 12x Push-ups
• 15x Box Jumps @ 24″

Today’s WOD was killer! My chest was absolutely smoked on this one after doing Incline Close Grip Bench Press! 15 Minutes goes pretty darn fast. I figured I could easily make a round every 3 minutes, but it didn’t work out that way. I ended up with 153 total reps. That’s four rounds plus nine bench press. If I break it down, it was 45 reps for the bench press, 48 reps for the Push-ups and 60 reps for the box jumps. Boxes really kicks my ass! Great overall workout!

WOD Skill Work: No skill work.