WOD Type: “Strength & Couplet”

WOD Warm-Up:

10 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 4:07…  

Burgener Warm-up

WOD Particulars:

WOD Strength:

• Push Press – 7 @ 3 Reps
  • Warmup with 135# @ 5 reps

  – Then –

  • 50% –> 3 Reps @ 135#
  • 60% –> 3 Reps @ 140#
  • 70% –> 3 Reps @ 145#
  • 80% –> MAX @ 150#; total reps = 6
  • 70% –> 3 Reps @ 145#
  • 60% –> 3 Reps @ 140#
  • 50% –> 3 Reps @ 135#

Today’s WOD was just another welcome back to the torture chamber after taking two days off! Shoulders are fun work to me. I like putting weight over my head and holding it there. I then completed…

Elizabeth @ 21, 15, 9 of:

• Cleans @ 135#
• Ring Dips

I finished in a time of 12:46. Great little combo…

WOD Skill Work: Double Unders…