WOD Type: “MetCon, MetCon, & Strength”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: Test for Time of…

• 40 SDHP (Simulate Rowing 400m)
• 40 Squats
• 30 Situps
• 20 Push-Ups
• 10 Pull-Ups

Time: 6:31

MetCon: 5 Minute Ladder of…

• 1 Power Clean @ 95#
• 1 Burpee
• 2 Power Clean @ 95#
• 2 Burpee
• 3 Power Clean @ 95#
• 3 Burpee
• Continue Progressing for 5 minutes

Completed 6 Full Rounds for a total of 42 Reps

Strength: Back Squat 3 Rep Max

• Back Squat…
  • 135#
  • 185#
  • 205#
  • 225#

Today’s WOD was a test day to gauge my progress over the next 30 days… My plan is to hit the MetCon’s really hard and do follow up work on my Olympic lifts. I will concentrate on WOD’s that will last anywhere from 5 minutes to 17 minutes. Most of my Wod’s are normally between 20 to 45 minutes. There won’t be any workouts that will last longer than 20 minutes and I definitely need work on the 4-8 minute all out’s.

Next Test Day: February 24, 2014

Oh, I finished off today’s workouts with a 3.2 mile walk with Vicki which took 1:03:30. I think it’s time for a nap. 😉