WOD Type: “MetCon, Strength & Couplet”

WOD Warm-Up:

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

Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:05…  

Burgener Warm-up

WOD Particulars:

Metcon: Bike 12.4 Miles @ 52:22 – Nice easy ride straight home from work today. The morning ride was a little more intense and had me soaked in sweat by the time I got to work…

WOD Strength:

• Deadlifts – 5 Sets @ 5 Reps at 60% max.
  • Weight was right at 200#

Today’s WOD mix really taxed the lower back. Mainly because of the MetCon:

MetCon in 7 minute AMRAP of:

• 30# dumbbell Thrusters @ 30# –> 3 Reps
• Ring Rows @ 3 Reps
• 30# dumbbell Thrusters @ 30# –> 6 Reps
• Ring Rows @ 6 Reps
• 30# dumbbell Thrusters @ 30# –> 9 Reps
• Ring Rows @ 9 Reps
• 30# dumbbell Thrusters @ 30# –> 12 Reps
• Ring Rows @ 12 Reps
• 30# dumbbell Thrusters @ 30# –> 15 Reps
• Ring Rows @ 15 Reps

I finished the MetCon with an AMRAP of 75 Reps.

WOD Skill Work: Worked on Muscle-Up Progressions