WOD Type: “Strength & Couplet”

WOD Warm-Up:

10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Burgener Warm-up

Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:40…  

WOD Particulars:

Strength: Bench Press

• 3set @ 3, 2, 1 @ 75% of 1 RM  =  200#

WOD: 2 Rounds for time of:

• 1 Mile Elliptical Machine
• 15 Burpees @ 6″ Target

Today’s WOD was a lot of fun today and pushed me a bit. I did something a little different today. I implemented some visual imaging and gotta tell ya, this hokey stuff really works. It made 200# seem to easy. Maybe I better check into my max bench again. It was 265# at the beginning of the year. Maybe that will be a workout for next week… Oh, I finished the workout in 11:49!

WOD Skill Work: No skill work.