WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press (531 Program)

• 1 x 3 @ 165#
• 1 x 3 @ 190#
• 1 x 8 @ 215#

MetCon: 5 Rounds for Time of…

• 15 Wallballs
• 15 Burpees

Time: 18:29

Rest one minute      -Then-

MetCon: 3 Rounds for Time of…

• 12 Ring Rows
• 12 Push-ups

Time: 3:03

Today’s WOD was a hard hitter on the body. I absolutely suck at burpees! I used to suck at wall balls, but not anymore! I can cruise through 15 pretty quick. It’s the burpees that killed me and made the time longer than it should have. I am working on that though… I will be better with those sorry ass sons of bitches…

I like being back on the normal crossfit schedule. I really feel like I am making ground up now and the added strength gained over the last 24 weeks or so has been a plus for sure. I figured I would give the body a bit of a break from Oly Work and let the tendinitis in the knees heal up. Once they get better, I will be working at getting into beast mode. LOL

Video of the Day:

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…