WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Military Press

• 2 x 3 @ 115#
• 5 x 3 @ 135#
• 2 x 3 @ 145#
• 1 x 3 @ 155#

MetCon: 4 Rounds for Time of…

• 3 Clean & Jerk @ 135#
• 6 Uneven Push-Ups
• 9 Wall-Balls 10′ @ 20#

Time: 7:31

Today’s WOD was pretty quick. I hit it for an hour, but it seemed to be a compliment to my strengths. Anyway, shoulders were screaming after the 10 sets of 3 strength section. After completing that, I figured it would take me about 15-20 minutes yet only took 7:31. I was extremely happy with that. It was still a great workout overall. I finished the hour off with a thoracic 5 minute rollout.

Video of the Day:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…