• Javier Becerra

WOD - 2.11.19

STRENGTH 

Front Squat 

15 Reps @ 40% 12 Reps @ 50% 10 Reps @ 60% 6 Reps @ 70% 3 Rep @ 80% Percentages Based Off Your 1RM Front Squat  Snatch On the Minute x : 1 Snatch Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85% METCON 

On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10m Shuttle Runs 

10m is length of gym

(Back and forth would be 20m) so back and forth 6 times 

7 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