WOD Type: “Strength & MetCon”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Burgener Warm-up
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength: Shoulder Press – 5 Sets @ 5-5-3-3-1 Reps
- Warmup 1 set of 10 @ 45# & 1 set of 7 @ 75#
- 95#, 95#, 115#, 115#, 135#
MetCon: 5 Rds @ Max Rounds Every 3 Minutes with 1 Minute Rest Between Rounds of…
- 3x Thrusters @ 95#
- 6x Box Jumps @ 20″
- 9x KB Swings @ 53#
Total Rounds: 8 without counting the half completed rounds at the end of every 3 minute round.
Today’s WOD – Great workout! I rode a good hard and fast ride home from work today which added to the pain of this workout. I made the decision today that I will in fact do the Tour De Whidbey next weekend which is the 21st. My longest ride this year has been only 21 miles, but I’ve been riding consistently for 15 month’s now. I’ve also been pretty consistent with my functional fitness as well. So, I think I will do just fine. As long as I drink enough fluids and feed the machine, I should not have to worry about the cramping I experienced that last time at mile 75. Should be fun! Hope the weather is good…
The stats of the ride: 100 miles with almost 6,000 feet of vertical gain. Yep, a very hilly ride! That’s Whidbey Island for you though!