WOD Type: “Strength & Couplet”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 5:25

WOD Particulars:

Strength: Power Cleans

1. Find 4 Rep Max
   • Round 1: 95#
   • Round 2: 115#
   • Round 3: 135#
   • Round 4: 140#
   • Round 5: 155# (Failed) One rep…
   • Round 5: 155#

21, 15, 9 of:

• Power CLeans @ 135 95#
• Burpees

Today’s WOD was completed in 11:33.

Skill Work: N/A

Teachable Moment:

WOD Moment…

If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.

Most Americans pack on those extra pounds by eating the wrong things. Changing these poor eating habits is the key to long-term success. Knowledge – along with the right food – is the key.

When humans lived in caves, they didn’t know anything about preserving and storing food. They spent all their waking time and energy hunting and gathering food. When they had it, they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored energy in their bodies in the form of fat to burn during periods when there was little or nothing to eat…

To Be Continued…