• Javier Becerra

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

16 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