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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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Featured Posts

WOD-10.9.17

October 9, 2017

STRENGTH 

 

Front Squat 

4x4@80%

 

Pause Front Squats 

2x3 @55% 3 sec pause at the bottom

 

METCON 

 

10 min AMRAP 

5 Deadlifts @185/115

50m shuttle run (beginning of 2nd bldg)

***goal is 8 rounds

 

Change weights 

 

30-20-10

Hang Cleans #115/75

Abmat Sit Ups/ GHDS

KB swings #55/35

 

 

 

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