WOD Type: “Strength & MetCon”

WOD Warm-Up:

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

WOD Particulars:

Strength: Overhead Squats

• WU 1 x 10 @ 45#
• 10 @ 2 – 2 x 2 of 65#, 75#, 85#, 90#, 95#

MetCon: 5 Rounds for Time of:

• 3 HSPU
• 6 Burpees
• 9 Pull-Ups

Time: N/A

Today’s WOD was kick ass. I absolutely love doing overhead squats now that I have the mobility to actually do them. Of course, I’m just now starting to add the weight to the bar. So, can’t wait to get some really heavy weight on the bar and tear that shit up!

The MetCon is a different story! I have a hard ass time doing handstand push-ups, so I will be hitting those more and more as time goes by. I have a feeling we will be seeing them in the 2015 Opens…

Video of the Day:

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…