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  • Javier Becerra
    • Sep 10, 2019
    • 1 min read

WOD-9.10.19

WARM UP

On a 8:00 clock 

12 /9 Cal Row 

:15 sec Handstand Hold (Plank Hold)

10 Double DB Strict Press (light)

Then....

Bergener Snatch Warm Up

STRENGTH

SNATCH 

12 min to find 1 rep Max

Beginners just focus on technique 

METCON 

400M Run 50 HSPU (Scale off box ) 35/28 Cal assault Bike or 40/33 Cal Row 50 Push Press 95/65   75/55 400M Run 

Target Time: sub 20:00 Time Cap: 25:00 do HSPU until you are doing less than 5 in a set then go too HSPU off a box HSPU should not take more than 15 sets to finish. You may use up to 2 abmats before going to pike off a box HSPU Push Press are ideally done in sets of 10

METCON 

400M Run 50 HSPU (Scale off box or HRPU ) 35/28 Cal assault Bike 50 Push Press 75/55 400M Run

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