• Javier Becerra

WOD-3.6.20

STRENGTH


Front Squats 7 Sets of 1: 5 sec Pause Front Squat Rest 30 sec @50-60%



METCON

5 Rounds: AMRAP 4: 21 KB/DB Thrusters Rx #45/35 #30/20** 15 Burpee Box Jumps (24″/20″) Max 50ft Shuttle Runs

Rest 2 Minutes Between Rounds

3 Burpee Penalty if dropped from above the waist

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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

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