WOD Type: “Strength & MetCon”

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: Bench Press – 5 @ 5

• Warmup 1 set of 10 @ 135# & 1 set of 7 @ 155#
• 195#, 195#, 195#, 195#, 195#

MetCon: 3 Rds for time of…

• 10x Bench Press @ 135#
• 10x Ring Dips (assisted do to shoulder injury)
• 10x Inverted Rows (TRX)
• 10x DB Curls @ 30#

Total Time: 9:25

Today’s WOD – Great workout! This was a little different for a wod. I incorporate more traditional exercises like Inverted rows and bicep curls. The reasoning behind this is to try and develop my biceps a little more. It seems like they are always holding me back whenever I am doing cleans and pull-ups. Anyway, the workout felt good and I was sore about 4 hours after the workout…