WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press – 5 Sets @ 5 Reps

• Warmup 1 set of 10 @ 135# & 1 set of 7 @ 155#
• 205#, 200#, 200#, 195#, 185#

MetCon: 3 Rds @ 21, 15, 9 of…

• Pull-Ups
• Atomic Push-Ups
• Thrusters @ 45#

Time: N/A

Today’s WOD – Great workout! Only problem is the shoulder problem I’ve been having lately. 205# I felt a serious pinch and immediately decided to drop down in weight. So, as you can see above, I dropped weight each time and the only reason for that is because of the pain in the shoulder. Still a great set of bench today. The MetCon was interesting. I didn’t go with time today.

I tried the Atomic Pushups using a roller under a flat board to balance upper body. Holy shit that hurt the shoulder big time! So, after doing two reps, I decided to do standard Atomic Pushups. I use my TRX to hold my feet while performing the exercise. I do like the atomic pushup. It really works the midsection…