Search
  • Javier Becerra
    • Aug 15, 2017
    • 1 min read

WOD-8.15.17

STRENGTH 

AMRAP 5 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time Remaining Rest 5 minutes AMRAP 5 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 5 minutes AMRAP 5 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time Remaining  Substitute a Max Calorie Row or Max Double Unders for each remaining time frame. Try to run 2 heats. 2nd heat goes when 1st heat is resting. 

STRENGTH 

7 MIN EMOM 

3 Strict Press + 2 Push Press + 1 Push Jerk @ 75% of Strict Press. (From the floor)

8 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