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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-12.29.17

December 30, 2017

STRENGTH 

 

Bench Press w resistance band
55%×12
65%×10 
75%×5 (2)
85%×2 (2)  

90%×1

 

DB Bicep Curls

3x12

 

Snatch Complex : Power Snatch + Hang Snatch
1st Set: Work at 70% of your 1RM Snatch for 1 x 1+2. Ex 1 PS + 2 Hang Snatch
2nd Set: Work at 65% of your 1RM Snatch for 1 x 1+3. 
3rd Set: Work at 60% of your 1RM Snatch for 1 x 1+5 

 

METCON 

 

For Time 

40 Double Unders

30 Cal Bike/Row

20 Single DB Push Press Left #45/25

20 Single DB Push Press Right

30 Pull Ups

40 Double Unders 

 

 

 

 

 

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