• Javier Becerra

WOD-1.15.20

CARDIO TEST

Run 1 Mile

Gymnastics STRENGTH 

Superset x 6 sets

Strict Ring Dip

Strict Pull Ups

5,5,4,4,3,3

Scaling: Strict Ring Dip: Unassisted Banded Box Supported Push-Ups Strict Pull-Up: Unassisted Banded Toe Assisted Ring Rows Unassisted, Banded and Box/Toe assisted people must complete 8,8,6,6,4,4 repetitions Push-Ups and Ring Rows must complete 12,12,10,10,8,8 repetitions

METCON 4 Rounds 20 Alt. DB Snatches 10 Up-Downs 20 Alt. DB Front Rack Lunges

Time Cap 14 minutes 

24 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