WOD Type: “MetCon *3”

WOD Warm-Up:

100 Calorie Row Level 10

WOD Particulars:

MetCon: 

• 10 cleans @ 135#
• 10 Dips

Reps: 60

MetCon: 

•  Row [90:90] x 6 Rounds

Reps: 22 to 25 calories per round. 140 total calories!

MetCon: (Practice)

• 10 Double Unders
• 3 Handstand Push-Ups

Today’s WOD was awesome! I finished the clean WOD in 8:55. I spent 12 minutes doing the rower and finished off with 5 rounds of practice with my double unders and HSPU’s. Made for a great workout. I also had a 37 year old tell me I was an inspiration! That’s fucking cool…

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…