• Javier Becerra

WOD-9.3.18

STRENGHT

Dumbbell Front Rack Lateral Squats 4×10 (5 each side) Then Ring Push Ups 4×10 Control eccentric, speed on concentric Back Squat 5×5 @70% Press Grip Bench Press Find 5RM METCON 

AMRAP 7 Minutes Row 250/200m 15 Power Snatch 95/65lbs 15 Kipping Handstand Push-Ups 

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WOD-3.21.20

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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