WOD Type: “Zeus”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete 3 Rounds for Time of:
- 30 Wall Balls 10 @ 20#
- 30 – 75# Sumo Deadlift High Pull
- 30 – Box Jumps @ 20″
- 30 – 75# Push Press
- 30 Calorie Row (Replaced with Deadlifts – 30 @ 75#)
- 30 Push Ups
- 10 Body Weight Back Squats (210#) (Actual Weight 135#)
Today’s WOD was completed in a time of 37:09. I also did not feel strong enough to perform all 3 sets at 30 reps per exercise. So I decided to cut the reps on the 2nd and 3rd sets. I did 30 reps for the first set, 15 reps for the second set and finished off with 9 reps. I felt that this would allow me to keep the intensity high throughout the workout. It did…
Skill Work: Completely blown out by the workout today…
Overall, another great workout today!
Teachable Moment:
WOD Moment… Zeus…
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.