WOD Type: “Metcon, Strength & Triplet”

WOD Warm-Up:

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

Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:12…  

Burgener Warm-up

WOD Particulars:

Metcon: Bike 11.5 Miles @ 46:04 – Today’s ride was just a casual easy ride to work and home. Trying to vary my intensity, time and distance instead of riding all out every day.

WOD Strength:

• Incline Bench Press – 7 @ 3 Reps
  • Warmup with 45# for 25 reps & 135# for 5 Reps – then –
  • 155#, 160#, 165#, 170#, 175#, 180#
    • At 180#’s, I got two reps, then hit 180#’s for one more rep.
  • Last set was @ 155# for 3 reps

Today’s WOD was a real welcome back to the torture chamber! The incline bench has always been a pain to me in the shoulders and today was no different. Then, I completed the following shit of a workout:

Triplet in 18 minute AMRAP of: (Reps)

• 21 Box Jumps @ 24″
• 15 Push Press @ 115#
• 9 Toes To Bar

I finished the MetCon in 3 full rounds plus 21 Box Jumps and finished off with 6 Push Press. My total reps was 117!

WOD Skill Work: Too wiped for anything else…