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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-3.30.18

March 30, 2018

STRENGTH 

 

8 min EMOM 
Full Clean 
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6= 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%

METCON 


Ten rounds for time:
3 Squat Clean and Jerks (205/115 lbs)
4 Box Jumps (30″/24″)

Or

Beginners
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
 

Extra:
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps 
Rest 60 seconds

 Plank x 60 seconds
Rest 60 seconds
Dumbbell Bench Press x 10-12 reps 

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