WOD Type: “MetCon & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: 5 Rounds for Time of…

• 3 Overhead Squats @ 75#
• 6 Toes to Bar
• 9 Dumbbell Squat Cleans @ 30# (FatGripz)
• 12 Double Unders

Time: 23:02

MetCon: 3 Rounds for Time of…

• 12 Dumbbell Press @ 30# (FatGripz)
• 9 Weighted Push-Ups @ 20# Vest
• 6 Weighted Dips @ 20# Vest

Time: 9:23

Today’s WOD was a double hitter. I actually thought I wasn’t going to be able to do the second metcon after that first one! I was hurting’ for certain! Anyway, I reset the timer and immediately hit the start button.

Video of the Day:

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…