WOD Type: “Strength & Triplet”

No ride today! Yesterday’s Front Squat workout kicked my ass…

WOD Warm-Up:

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

Burgener Warm-up

Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:58…  

WOD Particulars:

Strength: Bench Press @ 3, 3, 3, MAX, 3, 3, 3

50%, 60%, 70%, 80%, 70%, 60%, 50%

Weight: 135#, 160#, 185#, 215#, 185#, 160#, 135#

WOD: 21, 15, 9 of:

• DB Snatch @ 30#
• Back Extensions
• 25 Double Unders

Today’s WOD was difficult do to the fact that I am still learning how to do double unders. Doing them when you are out of breath and tired is a whole different ball game. I left welts on my chins today. I also Maxed out at 4 reps for the max set of bench press. After doing recon Ron, my upper body was toast… Oh, I finished the 21, 15, 9 reps in 11:11.

WOD Skill Work: One Pint Curls…