WOD Type: “Strength”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength:
- Snatch: 60% X 2, 70% X 2, 80% X 2, Heavy Single
- Clean and Jerk: 60% X 2 + 1, 70% X 2 + 1, 80% X 2 + 1, Heavy Single
- Back Squats: 75% 3 @ 5
- Stiff Legged Dead Lifts: 3 @ 5
- Snatch – 95#, 105#, 115#, 125# @ 2
- Clean and Jerk – 135#, 145#, 155#, 165#
- Back Squats – 190#
- Stiff Legged Dead Lifts – 145#
-Then-
3 Sets with No Rest of:
- 20 Pushups
- 15 DB Rows/Arm @ 45#
Today’s WOD – Great workout! This workout went for about an hour. I liked it and will make more of an effort to finish all my workouts over the next 7 weeks during this training phase… A big thank you goes out to all those who served! God Speed to those who gave the ultimate sacrifice…