• Javier Becerra

WOD-4.9.19

METCON 

On the 5:00 x 5 Rounds: 9 Box Jumps 24/20 200m Run 9 Deadlifts (225/135) 100 Singles 

MIDLINE 

3 sets

:30 Hollow Rocks 

:30 Super Mans

---------------------

Directly into...

2 sets

15 V-Ups

30 Bicycle Kicks 

STRENGTH 

3 ROUNDS FOR THE PUMP 12 DB Hammer Curls 12 Seated DB Presses 12 DB Bent Over Rows

9 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