• Javier Becerra

WOD-7.3.17

STRENGTH 

Front Squat

5x2@85%

Pause Front Squats

3x3@60%

---3 second stop at the bottom

METCON

Clean n Jerks #155/105

2-4-6-8-10

***

6 Burpees Over Bar

9 T2B/K2E

12 Wall Balls #20/14 

***Between sets 

Ex. 2 clean n jerks then 6 burpees 9 T2B 12 Wall Balls and so on..

Competitors 

Snatch 60%/3 65%/3 70%/3 (75%/3)3 Snatch Pull (95%/3)4 

6 views0 comments

Recent Posts

See All

WOD-3.21.20

WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row

WOD-3.20.20

Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*

WOD-3.19.20

SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8