WOD Type: “Strength & MetCon”
WOD Walk:
WOD Warm-Up:
- TRX Warm-Up
- Leg / Shoulder Mobility
WOD Particulars:
Strength: Power Clean
- 4 x 100#
- 4 x 120#
- 4 x 135#
- 4 x 145#
- EMOM – 12 Minutes – 4 Reps @ 100#
MetCon: For Time of…
- 1000 Meter Row
- 10 Power Snatch @ 75#
- 800 Meter Row
- 10 Power Snatch @ 75#
- 600 Meter Row
- 10 Power Snatch @ 75#
- 400 Meter Row
- 10 Power Snatch @ 75#
- 200 Meter Row
- 10 Power Snatch @ 75#
Total Time: 21:34
Today’s WOD was my first workout in the base functional fitness gym. I love being able to drop the weights and not worrying about causing pictures falling off the walls in the house. I also realized I can go a whole lot harder when I don’t have to control the weight to the ground! The workout was pretty intense and I completed the entire workout in about an hour and seven minutes or so… While I was in the gym, there were a ton of young navy kids working out and I just couldn’t believe I was in better shape then all of them! What has happened to the navy? even the 19 year old in shape kid couldn’t even come close to my intensity!
No, I am not bragging here! Well, maybe a little, but I am more concerned about the state of the navy! These kids could hardly do 20 scissors and most of them were dropping out of the workout the leaders were making them do. Amazing! Maybe that was just the out of body standards crowd required to train to lose the weight. I would make them do crossfit. Guaranteed to make them lose the weight and get in shape!
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…