WOD Type: “Strength & MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Clean & Jerk
- WU 95# Bar 2 x 5
- 5 x 1 @ 95#
- 5 x 1 @ 115#
- 5 x 1 @ 125#
- 5 x 1 @ 135#
- 5 x 1 @ 145#
MetCon: 9 Minute AMRAP – Olympian Re-Test…
- 20 Ground to Overhead @ 65#
- 7 Bar Facing Burpees
- 15 GTO @ 75#
- 7 Bar Facing Burpees
- 10 GTO @ 95#
- 7 Bar Facing Burpees
- 5 GTO @ 135 #
7 Bar Facing BurpeesAMRAP GTO @ 155#
Reps: 67 Total
Today’s WOD was a great workout. Just couldn’t muster up the speed to hit all 5 GTO @ 135#. I only had enough time for one which made this a great workout. My remaining workouts for the next 30 days will be heavy endurance through running, rowing and stationary cycling… My goal is to lose 17 pounds!
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…