• Javier Becerra

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 1,600 meters (w/ partner) With the remaining time, Bench Press AMRAP (reps) w/ partner. One partner Bench Presses while the other spots, alternate as needed. Choose one weight & use it for all reps. Score= reps x lbs = load * Rest 3 min.



12 Ring Dips 16 Ring Rows 20 Med Ball Lunges w/ Twist, 20/14 * One partner works at a time, alternate as needed. * Rest 3 min.


20 Partner Med Ball Sit-Ups 50 Double Unders * One partner works at a time during Double Unders, alternate as needed.


NO GEAR WOD


3 SETS

5 Wall Squats

20 Air Squats

5 Jump Squats

then..


3 Rounds

1a.Push Up x 30 sec

1b. Push Up Position Plank

rest 2 minutes


3 Rounds

2a. 30 sec Air Squats x 30 sec

2b. 30 sec Air Squat Hold x 30 sec


rest 2 minutes


3 Rounds

3a. V-Sits x 30 sec

3b. V- Sit Hold x 30 sec




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