Javier Becerra
- Feb 6, 2019
- 1 min read

WOD-2.6.19

STRENGTH

KB front rack reverse lunges

3 sets 8 reps/ leg

Tempo Back Squat 5 Sets of 3 (Building on Last Week) 3 Second Negative, 2 Second Pause in Bottom

METCON 3 Rounds: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 24/21 Cal Row or 18/15 Cal Bike Rest 5 Minutes Round 1: 155/105 Round 2: 135/95 Round 3: 115/85

Extra Credit

5x5 Bench Press (Building to a Heavy Set of 5) After Each Set: Max Strict Pull-ups Followed By… 100 Banded Good Mornings 100 Banded Pull-Aparts

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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