• Javier Becerra

WOD-12.19.19

STRENGTH

3 sets

15 Barbell Bicep Curls

15 Dips (Bar dips or Box dips)

8/8 Single Arm DB Upright Row

METCON

2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 200m Row then... Max Weighted Sit Ups or GHD Sit Ups  STATION 2 100ft Sled Drag then... Max Heavy DBall Toss Over Shoulder  STATION 3 Bike 15/10 Cal then... Max Alt Jumping Lunges 

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WOD-3.21.20

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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