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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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WOD-10.4.17

October 4, 2017

STRENGTH 

 

Clean

3x @70%

2× @80%

2x @85%

1x @90% (2)

 

 

METCON 

 

WARRIOR WEDNESDAY 

DANIEL 

For Time
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups 

 

Beginners 

 


Four sets of:
Romanian Deadlift x 6-8 reps
Single-Arm Dumbbell Row x 6-8 reps each arm
Double-Under Technique Work x 45-60 seconds

Rest 4min


Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm) 

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