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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-1.30.18

January 30, 2018

STRENGTH 

 

Every 2 minutes for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead

Sets 1-2: Push Press @50-60% of 1-RM SP
Sets 3-4: Push-Jerk @65-75% of 1-RM SP 

 

Then...

 

3 sets 

Max Rep Seated DB Press

Immediately followed by

Max Rep Push Ups 

You should be hitting 15-20 reps on DBP 

If you get 25+ it's too light

 

METCON 

AMRAP 3:

21 Box Jump Overs (24/20)
15 burpees
Max Pull ups 

rest 2 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
12 burpees
Max Pull Ups 

rest 2 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
9 burpees
Max Pull ups 

rest 2 minutes

AMRAP 3:
12 Box Jump Overs (24/20)
6 burpees
Max Pull ups 

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