WOD Type: “Strength & Morning Run”
Morning Event: Run 2.1 Miles
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength:
- 3-Postion Cleans & Jerk: 60%, 65%, 70% X 3
- Clean Pull: 95% @ 3X2, 100% @ 3X2
- Front Squats: 75% 3 @ 5
- Good Mornings: 3 @ 5
- 3-Position Cleans & Jerk – 95#, 105#, 115#, 125# @ 3
- Clean and Jerk – 155#, 170# X3X2
- Back Squats – 135#
- Good Morning – 105#
Today’s WOD – Great workout! This workout went for about an hour. This morning is a big welcome back to the run… And my body feels it! Anyway, I’ve been stuck at 210# for over 8 month’s now and decided it was time to hit the pavement again. It is the only way I will be able to get my weight down to 190# which is my goal weight. Wish me luck!