Search
  • Javier Becerra
    • Apr 27, 2019
    • 1 min read

WOD-4.27.19

STRENGTH 

EMOM x 10 MINUTES Min 1 - 3 Bench Press (building) Min 2 - 15 Hollow Rocks *Use this time to establish workout weights METCON 

PARTNER WORKOUT In Teams of 2... NOT FOR TIME 10-8-6-4-2 Bench Press *40 Cal Row After Each Set **Each partner will do the prescribed Bench Press reps but will share the row, alternating every 10 cals. Bench Press weight should increase each set. Partners do not need to use the same weight. 

Optional Finisher EMOM x 15 MINUTES MIN 1 - 15/12 Cal. Bike MIN 2 - Max Push-Ups MIN 3 - Max Hollow Rocks 

4 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