WOD Type: “MetCon, Strength & Couplet”

Metcon: Bike 16.4 Miles @ 1:04:00 – 704 feet of elevation gain.

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 Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 5:01…  

WOD Particulars:

Strength: Shrugs and Calf Raises

• 3 @ 5 – then – 2 @ 10 of Shrugs @ 185#
• 3 @ 5 – then – 2 @ 10 of Calf Raises @ 185#
  

WOD: 3 Rounds for time of:

• 5 TRX Spiderman Push-ups (Right)
• 10 Inverted Row
• 5 TRX Spiderman Push-ups (Left)
• 10 Inverted Rows

Today’s WOD was a lot of fun today and a late one.
I’m still sore as hell from Saturdays workout, so I decided to change up my workout as I was warming up. Had a hell of a workout scheduled. I felt a lot of soreness while warming up, so I decided I better change up what I was planning on doing. Maybe I’ll be able to do that workout tomorrow. Anyway…

WOD Skill Work: No skill work.