WOD Type: “MetCon & MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
MetCon: 5 Rounds For Time Of…
- 10 Power Cleans @ 95#
- 10 Burpees
Time: 16:45 for a total of 50 reps each equaling 100 total reps
MetCon Two: 9 Minute Clock…
- 2 Minute Burpees
- 2 Minute GHD
- 2 Minute Wallballs 20# @ 10′
- 1 Minute Burpees
- 1 Minute GHD
- 1 Minute Wallballs 20# @ 10′
Time: 9:00 – Reps added up to 16, 23, 17, 7, 11, 13 – Totals 23, 34, 30 respectively and a total of 87 reps.
Today’s WOD was cold as hell in the Mancave! Current outside temps in the 20’s which puts the garage at or just below freezing! Tomorrows ride to work is going to be a cold one for sure… in the teens!!! Anyway, I gotta get busy with my Certified Safety Professional (CSP) studies… here is a video explaining in detail the Wallball…