• Javier Becerra

WOD-7.19.19

STRENGTH

EVERY 1:00 FOR 8 SETS 3 TNG Clean & Jerks* *Keep loading moderate-heavy and focus on barbell cycling. METCON 

5 ROUNDS FOR TIME 7 Hang Power Cleans (135/95) 7 Burpee Box Jump Overs (24/20) 7 Wall Ball (20/14) -12:00 Time Cap- 

OPTIONAL FINISHER 2-3 SETS 25 Hollow Rocks 10/10 Hip Raises (from side plank) 15 Arm Haulers 

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WOD-3.20.20

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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