WOD Type: “Metcon, Strength & Triplet”

WOD Warm-Up:

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

Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:14…  

Burgener Warm-up

WOD Particulars:

Metcon: Bike 12.5 Miles @ 53:01 – Today’s ride was just a casual easy ride to work and home. Still working on varying my intensity, time and distance instead of riding all out every day.

WOD Strength:

• Back Squats – 7 @ 3 Reps
  • Warmup with 135# @ 5 reps

  – Then –

  • 50% –> 3 Reps @ 155#
  • 60% –> 3 Reps @ 170#
  • 70% –> 3 Reps @ 185#
  • 80% –> MAX @ 205#; total reps = 5
  • 70% –> 3 Reps @ 185#
  • 60% –> 3 Reps @ 170#
  • 50% –> 3 Reps @ 155#

Today’s WOD was just another welcome back to the torture chamber! So, I started off with coming home on an 8 mile bike commute, then mowed, edged, and cleaned up the yard. All that before completing the following workout:

Tabata 8 X 20, 10 of:

• Snatch @ 95#

10 seconds sure comes fast when your trying to rest! Her’s how it went: 5, 4, 3, 3, 4, 3, 4, 4 for a total of 30 reps and a lot of heavy breathing…

WOD Skill Work: Just like Monday – Too wiped for anything else…