WOD Type: “Strength & Triplet”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:15…
Burgener Warm-up
WOD Particulars:
WOD Strength:
- Jerks From The Rack – 7 Sets @ 3 Reps
- Weights – 135#, 140#, 145#, 150#, 155#, 165#, 175#
- Shrugs – 7 Sets @ 10 Reps
- Weight – 185# for all 7 Reps
Today’s WOD mix really taxed the shoulders. Mainly because of the MetCon after doing Jerks and Shrugs:
MetCon in 20 minute AMRAP of: (Rounds not Reps)
- 5 Hand Stand Push Ups (HSPU)
- 7 Chest to Bar
- 10 Dumbbell Snatch @ 30#
I finished the MetCon in 6 full rounds! That’s 125 reps total for the workout…
WOD Skill Work: Worked on Double Unders