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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-1.24.18I

January 24, 2018

STRENGTH 

 

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80% 

 

METCON 

 

Marston 

AMRAP in 20 minutes
1 Deadlift #405/285 or 90%
10 Toes-to-Bar
15 Bar Facing Burpees 

 

CORE: Extra

 


Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hollow Rock Hold x 40 seconds
Interval 2 – Side Hand Plank x 1min (30 secs each side)
Interval 3 – Superman Hold x 40 seconds

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
L Sit Hold   x 40 seconds
On Paralletes or Boxes 

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