WOD Type: “Strength”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Burgener Warm-up
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Push Jerks @ 5 x 3 of Progressive Weight
- Warmup 1 set of 10 @ 95# & 1 set of 7 @ 115#
- 135#, 155#, 165#, 175#, and then 180# @ 1 rep
MetCon: 7 Sets of Thrusters @ then 7 Sets of SDHP:
- 3x Thrusters @ 95# -Then-
- 5x Sumo Deadlift High Pulls @ 95#
Time: Not Timed
Today’s WOD – was a little different. I was planning on doing the metcon as a max reps in 8 minutes workout, but decided to switch things up a bit. I decided to do the thrusters and SDHP by themselves. I completed 7 sets on a 3 to 5 reps every minute on the minute. My neck is killing me now! The SDHP absolutely tore up my traps. Great little workout and it lasted quite a while.
Anyway, I’ve been having a little bit of an issue with my biceps. A kind of tendinitis… So I decided to do a couple sets of straight bar curls and then a couple sets of 30# dumbbell curls. That seemed to do the trick. I don’t have the feeling any more! Definitely a different sort of workout than I’m used to.