Javier Becerra
- Dec 30, 2017
- 1 min read

WOD-12.29.17

STRENGTH

Bench Press w resistance band 55%×12 65%×10 75%×5 (2) 85%×2 (2)

90%×1

DB Bicep Curls

3x12

Snatch Complex : Power Snatch + Hang Snatch 1st Set: Work at 70% of your 1RM Snatch for 1 x 1+2. Ex 1 PS + 2 Hang Snatch 2nd Set: Work at 65% of your 1RM Snatch for 1 x 1+3. 3rd Set: Work at 60% of your 1RM Snatch for 1 x 1+5

METCON

For Time

40 Double Unders

30 Cal Bike/Row

20 Single DB Push Press Left #45/25

20 Single DB Push Press Right

30 Pull Ups

40 Double Unders

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