WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Fat Gripz Thrusters

• WU 1 x 5 @ 65#, 75#, 95#
• 5@5 of 115#

MetCon: 5 Rounds for Time of:

21, 15, 12, 9, 6…

• Pull-Ups
• Ring Dips (Assisted)
• GHD’s

Time: 19:01

Today’s WOD was really good. I am not used to working out in the morning and on top of that, I was not physically able to continue working the OTP 12 week program. My body is beat up by it and I need to drop some more weight prior to riding the Tour De Whidbey 100 miler in September. At 218#’s, there is no way I will be able to finish and I must finish!

So, over the next few weeks, I’m going to hit the traditional Crossfit routine which is a strength routine, MetCon and finish off with either technique or mobility. I’m looking forward to trying to get the weight down to 195#… Wish me luck!

Video of the Day:

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…