WOD Type: “MetCon, Strength & Couplet”
Metcon: Bike 12.0 Miles @ 48:37 – 568 feet of elevation gain and 494 calories.
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
WOD Particulars:
Strength: Close Grip Bench Press @
- 3 Sets of 3, 2, 1 @ 190#
WOD: Metcon for time of:
- 30 Deadlifts @ 155#
- 30 Wall Balls @ 20#
- 30 Toes to Bar
- 20 Box Jumps @ 20″
- 20 Burpees
- 50 Calorie Elliptical Test (Fast as possible)
Today’s WOD was at first pretty easy. I like doing close grip bench press. I would rather do close grip any day over regular bench. It’s not that hard on the shoulders. Anyway, went straight in to the metcon and did really well on it. I am having issues with my back right now, so I decided to cut the weight to 155# from 225#. I’ve been having a major pinch on the right side of the lower back. Well, the weight was light, but felt really good and I felt like I had good form as well. I finished the entire workout in 26:50. The elliptical test took 8:06 at 2.2 Miles. Great workout today…
WOD Skill Work: No skill work.