
Javier Becerra
WOD-3.13.20
warm upStrengthMetConWarm UpAdd New Workout Section Name
WARM UP
3 Sets - For Quality
200m Run
10 Push-Ups
10 Behind the neck barbell Strict Press
then 3 x 30 second barbell overhead holds with slightly increasing weight
STRENGTH
Shoulder Press for load:
10 minutes to find: 5 rep max Strict Press
For Time 200m Run/21 Cal Bike
21 Shoulder To Overhead @115/75lb
400m Run/ 24 Cal Bike
18 Shoulder To Overhead
600m Run/ 27 Cal Bike
15 Shoulder To Overhead
800m Run/30 Cal Bike
12 Shoulder To Overheard
Time Cap = 18 minutes
Athletes Notes Scaling:
Run: 100,200,400,600m's
Shoulder to overhead: Weight 15-12-9-6 reps - if you wish to go heavier