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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-8.8.18

August 8, 2018

STRENGTH 

 

Find 3RM Sumo Deadlift
NO BOUNCE 

 

Strength accessory 

3 Super Sets 

 

A1) Rear Foot Elevated Split Squat
30X1; 6-8/leg 

(Dumbbells loaded at sides)

A2) Seated Single Arm Arnold Press
2112; 6-8reps 

 

METCON 

 

15 min AMRAP 

10/10 NonAlternating HangSnatch#50/35

20 Push Ups 

30 Ft One Arm DB Over head Carry #50/35

( switch arm every 30 ft )

Don't Drop weight  (5 Burpee penalty)

 

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