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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-1.17.18

January 17, 2018

STRENGTH 

 

Three sets of

10 Inverted Rows

10-15 Barbell Curls

20 DB Hammer Curls (10 each )

 

Three sets of:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
(perform as a complex laying flat on the floor 

 

METCON

 

Arnie 

Warrior Wednesday 

 

For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm 

 

#30/20  Rx 45/30

 

25 min Time Cap

 

Oly 

 

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 60 seconds, for 4 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

Build to today’s heavy single. 

 

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