WOD Type: “Strength & Triplet”
WOD Warm-Up:
10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Burgener Warm-up
Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:02…
WOD Particulars:
Strength: Deadlifts
2, 2, 2, , 2, 2, 2, 2 @
- 185#, 205#, 225#, 245#, 265#, 285#, 305#
WOD: 4 Rounds for Time of:
- 10 Deadlifts @ 135#
- 10 Pullups
- 10 KB Swings @ 55#
Today’s WOD was kick ass! I love doing deadlifts even though I experience massive back spasms. I blew through all rounds of 2 except for 285# and then my back started getting extremely tight. It must have been caused by moving my office on Friday. I have been experiencing some back issues since then… Once I got through the strength phase, I dropped the deadlift weight to 135# and it felt like I was picking up a feather. That is until I got to round three of the workout. Whooped is all I can say! I finished the metcon in 10:52. Great workout today.
WOD Skill Work: Double Unders