• Javier Becerra

WOD-12.13.17

STRENGTH 

Deadlift 

50%×15

65%×10

75%×6 (2)

85%×3 (2)

Bulgarian Squats 

3x10 each leg 

METCON 

5 min AMRAP 

10 Ground  to Overhead #85/65

15 Burpees

1 Rope Climb

Rest 2 min 

5 min AMRAP 

10 Ground  to Overhead #105/85

10 Burpees

1 Rope Climb 

Rest 2 min

5 min AMRAP 

10 Ground  to Overhead #125/105

5 Burpees

1 Rope Climb 

27 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