WOD Type: “Strength & MetCon Quadruplet”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 50 Jumping Jacks
• 25 Squats
• 20 Lunges (10 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press @

Perform every minute on the minute 2x Bench Press at 155# Start. Add 10# each round to failure:

165#, 175#, 185#, 195#, 205#, 215#, 225#, 235#, 245# for a total of 10 complete rounds. I did 255# for a 1/4 rep. I’ll take the no rep on that one! 🙂

WOD:  2 Rounds of:

• 1x HSPU
• 3x Ring Dips
• 5x DB Push-Ups @ 15# each side
• 7x Incline Bench Press @ 115#

Today’s WOD – Time 8:40. This workout should have been five rounds, but I injured my shoulder on the ring dips and I had to quit… This would have been an outstanding workout though had I not heard the loud pop and then extreme pain afterward. Guess I will have to lay off for a few days…

WOD Skill Work: No skill work.