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  • Javier Becerra
    • Jan 30, 2018
    • 1 min read

WOD-1.30.18

STRENGTH 

Every 2 minutes for 8 minutes (4 sets): 30 seconds of Shoulder to Overhead Sets 1-2: Push Press @50-60% of 1-RM SP Sets 3-4: Push-Jerk @65-75% of 1-RM SP 

Then...

3 sets 

Max Rep Seated DB Press

Immediately followed by

Max Rep Push Ups 

You should be hitting 15-20 reps on DBP 

If you get 25+ it's too light

METCON 

AMRAP 3:

21 Box Jump Overs (24/20) 15 burpees Max Pull ups  rest 2 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12 burpees Max Pull Ups  rest 2 minutes AMRAP 3: 15 Box Jump Overs (24/20) 9 burpees Max Pull ups  rest 2 minutes AMRAP 3: 12 Box Jump Overs (24/20) 6 burpees Max Pull ups 

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