WOD Type: “Strength, MetCon & MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Snatch…
- Work to a heavy Single
- 45#, 75#, 95#, 105#, 115#, 125#, 130#, 135#, 140# (Fail)
Time: 15:00 – I spent too much time at the lower end of the spectrum! I should not have done 5, 5, 3, 3, 1, 1, 1, 1, 1 (fail)…
MetCon: (Time) 3 Rounds
- 20 Wall Balls
- 20 Knees to Elbows
Time: 13:40 – I could have gone faster… Left too much in the tank on this one. I am getting much better with wall balls!
MetCon: (Time) 5 Rounds
- 12 GHD’s
Time: 6:09! I had to take a mandatory 1 minute rest between sets and I am glad I did! Glad tomorrows a day off from the gym…
Today’s WOD was another great workout leading up to the Crossfit Opens. Hoping this type of work will really pay off over the 5 week period of the Open. We shall see…