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:
- 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets
- Snatch Pull: 90% (sn) @ 3 X 2 and 95% (sn) @ 3 X 2
- Pull-Ups (Strict): 3 @ 5
- Curl-Ups (Strict): 2 @ 5
- Push Press: 70% –> 3 @ 5
- 3-Snatch Position – 95#, 105#, 115#, 115#
- Snatch Pull – 115#, 115#, 125#, 125#
- Pull-Ups – 5, 5, 5
- Curl-Ups – 5, 5
- Push Press – 135#
Today’s WOD – Great workout! I was actually suppose to do 5 sets of push pulls, but ran out of time… I plan on starting my morning routine tomorrow. I think I will do three sets of 800 meter runs with 10 push ups, 10 GHD’s and 10 Pull-ups…