WOD Type: “MetCon & Strength”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: 3 Rounds for Time of:

Each Exercise is completed for one minute prior to going to the next and then at the end, rest for one minute… Repeat 3 times.

• Pull-Ups
• Burpees
• Box Jumps @ 24″
• KB Swings @ 53#
• Rest 1 minute

Strength:

• Power Cleans @ 135# 10×2 every minute on the minute…

Today’s WOD –  Switched things around today and completed the MetCon before doing a strength exercise. Amazingly enough, I felt great on the MetCon doing it this way and actually performed better then I normally do. The metcon had a total of 122 reps. First round was 10,6, 10,11, second round was 11, 8, 10, 13 and the final round was 12, 8, 10, 13. Kick Ass workout! Oh, I should have been doing 175# Power Cleans. 135# just wasn’t that much today even after the MetCon… Okay, maybe not 175#, but at least 155# for sure…

#wod, #crossfit at home, #selfdevelopment, #successinlife