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Recent Posts

STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-8.28.17

August 28, 2017

STRENGTH 

 

BACK SQUAT 

4X4@80%

 

METCON 

 

FOR TIME

400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

 

Fitness or Scale

 

A.
Four sets of:
Front Squats x 6-8 reps 
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm

B.
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row 

 

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