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 x 5 of 155#
- Warmup 2 sets of 10 @ 95#
- Warmup 1 set of 7 @ 135#
MetCon: 4 Rounds for Time of:
- 10x Deadlifts @ 155#
- 25x Box Jumps @ 20″
Time: 11:45
Today’s WOD – was super light. I am still having issues with my shoulder and do not wanna hurt it, so I dropped a lot of weight today in hopes of not damaging the shoulder further. Today’s bench was suppose to be at 185# which is 65% of my 1 rep max. I struggled with 155#, so I am still going to have to take it slow. It is better and feels better every day, just gotta continue with stretches and slow weight increases.
The WOD was meant for making up my Saturday workout which was suppose to be strength day for deadlifts, but I was out in the woods preparing for an epic hike with my grandson. I’ll post pictures and a little write up one of these days soon. As for now, this workout was a good one for getting the legs back into form after the beating they took on the hike.