Javier Becerra
- Sep 7, 2017
- 1 min read

WOD-9.7.17

Strength:

4x4 bench press @80%

7 ring dips after each set

Metcon:

This is not FT. Maintain a good pace and try to complete each round in the same amount of time as the first round.

2 rounds:

400 m run

10 hspu/scaled off box

Rest 2 min

2 rounds:

500 m row

20 pull ups/no ring rows-all off the bands

Rest 2 min:

30/20 cal assault bike

30 airsquats

Core:

4 rounds:

5 strict t2b

10 hollow rocks

1 min plank hold

1 min side plank hold each side

*If you missed any days at the gym this week please complete the day you missed. Today is recovery day.

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