
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