WOD Type: “Strength & Couplet”

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 @ 10, 7, 6, 6, 5 in a time of 4:20

WOD Particulars:

Strength: Power Cleans

3, 3, 3, 3, 3, 3, 3 @

• 135#, 140#, 145#, 150#, 155#, 160#, 165#

WOD: 7 Rounds for Time of:

• 7 Power Cleans @ 115#
• 7 Bench Press @ 115#

Today’s WOD was a power workout for sure. I was amazed at how much 115# could hurt after doing all the workouts ahead of the wod. It’s only been a few hours and already I am sore as hell. My finish time was 11:32. I will have to do this workout again and up the weight to 135#. That’ll put me in the hurt locker for sure…

WOD Skill Work: 12 ounce Curls… Carb Cheat day!