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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-11.29.17

November 29, 2017

METCON 

 

Jonno

WARRIOR WEDNESDAY 

 

Three Parts For Time
3 Rounds of:
5 Hang Power Cleans #95/65
10 Push Presses 
15 Back Squats 
30 Push Ups


3 Rounds of:
5 Overhead Squats  #95/65
10 Sumo Deadlift High-Pulls 
15 Front Squats 
30 Ball Slams (30/20 lb)


3 Rounds of:
5 Power Cleans #95/65
10 Squat Cleans 
15 Deadlifts 
30 Box Jumps (24/20 in)


With a running clock begin the first 3-round portion of the workout. Move to the second part without resting. Do the same until the third part is completed. Score is the time it takes to complete all three parts. 

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