WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WALK: 6.0 Miles…
WOD Particulars:
Strength: Jerk
- 3 x 120#
- 3 x 135#
- 3 x 145#
- 3 x 162#
- EMOM – 10 Minutes – 4 Reps @ 120#
MetCon: Lucky 13 of…
- 13 KB Swings @ 20kg
- 13 Ground to Overheads @ 75#
- 13 Burpees
- 13 GHD’s
- 13 Thrusters @ 75#
- 13 Pull-Ups
- 13 Toes to Bar
Total Reps: 91
Today’s WOD was a great workout and it feels good being under the bar! I completed the MetCon in 9:52 and my goal was to finish under 10 minutes! I did it… Anyway, I have not been consistent over the last three weeks do to so many things going on. We are putting the house on the market and I have been bowed up with washing the house and prepping house. It’s a tremendous task to sell a house and the prep that goes into staging the house is nothing short of misery! This manual labor has shown me just how important it is to be a barbell crossfit junky! I am pretty sure I would still be cleaning the siding right now! talk about overhead work on a grand scale. Use a 40 foot pole with a scrub brush on it for 16 hours over a two day period and let me know how your body feels afterwards… It was a serious workout!
Today, Vicki and I went on a 6 mile walk downtown and I am pretty sure that slowed my MetCon down a bit. I really don’t care though! It was a beautiful day and being outside is what we like the most. Although, I now have a pretty good tan going and should probably stay out of the sun for a few days. Lol… Great day!
NUTRITION:
Breakfast – Eggs, Turkey Bacon, Avocado and two coffees
Lunch – two chicken thighs and a leg, pint of water
Late Dinner – Three beef tacos from Estaban’s and three beers
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…