WOD Type: “MetCon, Strength & Couplet”
Metcon: Bike 10.7 Miles @ 44:00 – 514 feet of elevation gain and 474 calories. Just another morning and afternoon bike commute…
WOD Warm-Up:
10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Jump Rope Singles at 200 Contacts
Burgener Warm-up
WOD Particulars:
Strength: Bench Press @
- Warm up of 135# for 10 reps and 155# for 7 reps. -Then-
- 3, 3, 3, 3, 3, 3, 3
- 185#, 195#, 205#, 215#, 225#, 235 x 2 (failed 3), 230#
WOD: 3 Rounds of:
- 1 minute max rep weighted pull-ups @ 20#
- 1 minute max rep weighted dips @ 20#
- 1 minute rest
Today’s WOD was a power workout. I love it when I get to workout just about all strength. It feels good to throw down the power. I was really surprised that I was able to do the following reps per set:
- Pullups @ 10, 10, 8
- Dips @ 20, 20, 19
Basically 9 minutes worth of work that complimented the strength workout. Great day!
WOD Skill Work: No skill work.