WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Standard TRX Warm-Up

WOD Particulars:

Strength: Bench Press

• WU 1 x 10 @ 135#
• 1 x 3 @ 180#
• 1 x 3 @ 205#
• 1 x 3 @ 230# (Actual Reps = 6) – (1RM 267#)

Assistance Work:

• Incline Bench 5 x 10 @ 115#

MetCon: Max Rounds in 8 Minutes of…

• 20 Double Under
• 10 Burpees

Total Reps: 2 Rounds Plus 14 Double Unders (74 Reps)

Today’s WOD was upsetting… My bench dropped big time! Not only was my bench crappy, my worst exercise was a part of the MetCon! The dreaded double under… I fucking hate double unders and I am vowing right here and right now that I will be doing double under practice every single fucking day until I finally master them! That’s that… Until tomorrow’s workout.

Book To Read:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…