• Javier Becerra

WOD-1.2.20

Welcome Back

STRENGTH 

Back Squat

12 min to find your 1 Rep Max 

METCON AMRAP x 20 MINUTES* 20 Box Jumps (24/20) 20 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go...perform 20 Sit-Ups” 

Accessories 

12 min EMOM 

MIN 1 : 30 sec/30 sec side plank

Min 2: 45 sec Russian Twists 

Min 3: 60 sec Plank

Min 4: rest

19 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