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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-8.4.18

August 4, 2018

STRENGTH 

 

Bench Press
5×2 @ 90%+ 2RM
 

Strength Accessory
Deficit Push Ups
8×10
Place hands on 5″ plates and lower chest between them to the floor

METCON 


For Time:
400m Farmers Carry 
each time you break complete 5 Burpees 

Then...
27-24-21-18-15-12-9 Row and Push Press#95/65
(Ladies cut 3 cals off each round)
Row for Calories
Rest 1-3 minutes between sets 

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