Javier Becerra
- Aug 2, 2017
- 1 min read

WOD-8.2.17

METCON WARRIOR WEDNESDAY "DALLAS FIVE" With a Running Clock in 29 minutes From 0:00-5:00, AMRAP: Burpees From 6:00-11:00, AMRAP: 7 Deadlifts (155/105 lb) 7 Box Jumps (24/20 in) From 12:00-17:00, AMRAP Turkish Get-Ups (45/30 lb Dumbbell) From 18:00-23:00, AMRAP: 7 Snatches (75/55 lb) 7 Push-Ups From 24:00-29:00, AMRAP: Row/Bike/ (calories) or Double Unders Rest 1 minute between each station. Complete as many reps as possible at each 5-minute station. CORE 2 sets 90 seconds Push Up Position 25 Weighted Sit Ups

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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