• Javier Becerra

WOD-8.7.18

STRENGTH

8 min EMOM  Squat Clean + Front Squat + Jerk

@85% of Clean n Jerk METCON 

AMRAP 7 Minutes 7 Deadlifts 245/165lbs Bike 12/7 Calories or Row 15/12

Rest 5 min

For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups  *Complete 50 Double Unders or Singles before each Even round and 400m run before each Odd round 

Ex.50 DU 10 Strict Pull Ups 

      400 m Run 9 Strict Pull Ups 

       50 DU 8 Strict Pull Ups 

      400m Run 7 Strict Pull Ups.....

4 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