Javier Becerra
- Oct 3, 2019
- 1 min read

WOD-10.3.19

METCON

4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips*** -Rest as Needed Between Sets- *On TGU, perform 3 reps on L side then 3 reps on R side. **For weighted sit-up, use single object across chest. ***Dips can be performed on rings, bars, or boxes...goal is at least 10 reps per set whether unbroken or not.

FINISHER IN TEAMS OF 3... ON A 10:00 RUNNING CLOCK... Max Cal Bike *Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

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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