WOD Type: “Strength & MetCon”
WOD Warm-Up:
- Standard TRX Warm-Up
WOD Particulars:
Strength: Military Press
- WU 1 x 10 @ 95#
- 1 x 5 @ 115#
- 1 x 5 @ 130#
- 1 x 5 @ 147# (Actual Reps = 5)
Assistance Work:
- Dumbbell Row 5 x 10 @ 50# Dumbbells each arm
- Barbell Shrugs 2 x 12 Warmup @ 115# -Then- 1 x 20-40 @ 165#
MetCon: 4 Minute AMRAP of…
- 12 Pull-Ups
- 12 Walls-Balls
- Then
- 12 Push-Ups
- 6 Ring Dips
Reps: 51 Total Reps
Reps: 56 Total Reps
Today’s WOD was a Triceps destroyer… In 8 total minutes I was able to accumulate 107 reps between the two 4 minute AMRAPS! I think that’s pretty good considering I haven’t been hitting MetCons all that hard. Anyway, great to be back in the Chalkbox!
Book to Get:
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…