• Javier Becerra

WOD-11.4.19

STRENGTH

ON A 13:00 RUNNING CLOCK... Build to a "Heavy" Set of the Following Complex: 1 Deadlift 1 Hang Power Clean (Tall) 1 Hang Power Clean (Mid-Thigh)

 Then.....

AMRAP in remaining time

Front Rack Reverse Lunges 95/65 METCON

6 ROUNDS FOR TIME

8 Hang Power Cleans #135/95 #95/65 10/8 Cal Row 15 Hand Release Push-Ups -15:00 Time Cap- 

17 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