WOD Type: “Strength”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Back Squat @

Perform every minute on the minute 2x Bench Press at 155# Start. Add 10# each round to failure:

Warm-Up – 135# @ 5 Reps

165#, 175#, 185#, 195#, 205#, 215#, 225#, 235#, 245# for a total of 10 complete rounds.

WOD: No Metcon Today…

Today’s WOD – Time equals no time – just a workout at high intensity 1 minute intervals.

I am guessing I am pretty close to even on legs and upper body. I think its great to do the 1 minute on the minute for each of the four primary strength routines. It gives me a good indication as to my balance and whether or not I am stronger in one area and weaker in another area. My programming is really coming along nicely!

***Shoulder Update***

The shoulder is feeling pretty good today. Yesterday’s workout was quite the slow start as I spent a great deal of time just making sure the whole area was warm and stretched out. As a result, I had no issues at all while performing back squats. I’ll keep you posted…