WOD Type: “Strength & MetCon”
WOD Walk:
No Walk today…
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Bench
- 3 x 185#
- 3 x 205#
- 3 x 220#
- 3 x 231#
- EMOM – 12 Minutes – 3 Reps @ 180#
MetCon: 15 Minute AMRAP Of…
- 10 Incline Press @ 95#
- 15 Burpees
- 20 Ab Fallouts
Total Reps: 3 complete rounds + 10 + 10 = 155 reps
Today’s WOD was the last workout on the old bench I bought back in 2012 when I started this crossfit journey. It has served me well over the last 4 years. I used the shit out of it and do not feel comfortable in giving it to someone else. I’d hate to hear about someone getting hurt using something I gave them. So, it is on its way to to metal scrap bin at the dump today.
The workout was absolutely fantastic though. I filmed the workout and even did a walk around the house to show the move. Well, I made a rookie mistake and deleted all my footage and still trying to figure out WTF! Oh well, I suppose it was not meant to be created. So, you don’t get a vlog again. I am sure hoping I can get a handle on this move and start vlogging again. I miss doing it.
Book To Read:
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…