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:

1. 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets
2. Snatch Pull: 90% (sn) @ 3 X 2 and 95% (sn) @ 3 X 2
3. Pull-Ups (Strict): 3 @ 5
4. Curl-Ups (Strict): 2 @ 5
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…