• Javier Becerra

WOD-2.19.20


STRENGTH


Push Press

6x3 @75-80% Of 1Rep Max




METCON

2 Rounds For Time: 20 SDHP (115/85) (95/65) 30 Double Unders 40 Back Squats * 50 Abmat Sit Ups

*Don’t drop empty Barbell or BB loaded with 10s


Midline 3 Rounds: 30 Seconds Kettlebell Russian Twist Rest 15 Seconds 30 Seconds Weighted Superman Hold Rest 15 Seconds 30 Seconds Medicine Ball Mt Climbers Rest 1 Minute

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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

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