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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-12.4.17

December 4, 2017

STRENGTH 

 

Back Squat
60%x10
70%x6(3)
80%x4 

 

Complete 60 Med Ball Sit Ups

 

METCON 

 

4 rounds 

20 KB front rack lunges #35/20

12 Pull Ups Rx CTB

 

Rest 5 min 

 

3 rounds

200 m run/ 300m row/ 15 Cal bike 

30 KB Step Ups

 

**Try switching between the running,rowing, and biking** 

 

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