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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-1.25.18

January 25, 2018

STRENGTH

 

Bent over Rows

4x10-15 @65-75% of Power Clean 


3 sets of
10 Chin Ups
10-15 Barbell Curls
20 DB Hammer Curls (10 each )

 

 

METCON 

 

For Time 
50 Wallballs (20/14)
50 Double Unders
40 KB Swings 55/35
40 GHD or Abmat Sit Ups
30 C2B or Pull Ups
30 Cal Bike or Row
20 Cleans (145/100) #115/75
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups/  10 ringrows 10 dips 

 

25 min Time Cap

Get as far as you can

 

 

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