WOD Type: “Strength”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Burgener Warm-up
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength:
- Snatch @ 60%, 65% X 2, 70% X 2, 80% X 2, Heavy Single
- Clean & Jerk @ 60% X 2 + 1; 70% X 2 + 1; 80% X 2 + 1; Heavy Singl3
- Back Squat: 70% –> 5 @ 5
- Stiff Legged Dead Lift: 3 @ 5
- Snatch – 95#, 105#, 115#, 125#
- Clean & Jerk – 95#, 115#, 135#, 155#
- Back Squat – 135#
- Push Press – 135#
Today’s WOD – Great workout! I didn’t have time to set up and do the 3 sets with no rest of 20 Pushups and 15 DB Rows/arm. I was a little bummed that I ran out of time, but no worries. I will make it up… Eventually!