• Javier Becerra

WOD-1.17.18

STRENGTH 

Three sets of

10 Inverted Rows

10-15 Barbell Curls

20 DB Hammer Curls (10 each )

Three sets of: 15 Dumbbell Skull Crushers 15 Dumbbell Tate Press 15 Dumbbell Floor Press (perform as a complex laying flat on the floor 

METCON

Arnie 

Warrior Wednesday 

For Time 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm 

#30/20  Rx 45/30

25 min Time Cap

Oly

Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps Immediately followed by… Every 60 seconds, for 4 minutes (4 sets): Hang Snatch x 1 rep Immediately followed by… Every 90 seconds, for 6 minutes (4 sets): 2 Snatch Lift-Offs + 1 Snatch (pause for 2 seconds at 2″ Below the knee on both snatch lift-offs) Build to today’s heavy single. 

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