• Javier Becerra

WOD-3-21-19

Warm Up – For Completion 3 Rounds 25 Calorie Row/ 15 Cal Bike

20 DB Push Press 

STRENGTH 

7 Round EMOM of 1 rep @ 65% of Clean n Jerk

2 Squat Clean +1 Hang Clean +1 Jerk METCON 

For Time  100 Double Unders or 200 Singles  Straight into 10-8-6-4-2 Over Head Squat 115/75lbs Box Jump 30/24” 

Strict Pull Ups

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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