WOD Type: “MetCon, Strength & Hope”

Metcon: Bike 15.4 Miles @ 1:03:28 – 736 feet of elevation gain and 641 calories.

WOD Warm-Up:

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

Burgener Warm-up

WOD Particulars:

Strength: Shoulder Press @

• 7 Sets of 3 reps:
  • 115# X 2, 125# X 2, 130# X 3

WOD: Hope @ 3 Rounds of:

(1 minute per movement and rest 1 minute between rounds)

• Burpees
• Power Snatch @ 75#
• Box Jumps @ 20″
• Thrusters @ 75#
• Chest to Bar Pull-ups

Today’s WOD started out with absolutely no motivation! Once I got started, it all improved 10 fold… I actually ended up finishing the workout in less than an hour. Something like 55 minutes. This workout is set up at 18 minutes and for three rounds, I got the following reps:

• Burpees @ 10, 10 , 11
• Power Snatch @ 7, 7, 8
• Box Jumps @ 12, 14, 13
• Thrusters @ 9, 6, 9
• Chest to Bars @ 8, 7, 9

WOD Skill Work: No skill work.