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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-9.10.18

September 10, 2018

STRENGTH

 

Super set

2.a

Back Rack Lunges
3×10 (5 each side)

Then

Slow Tempo Push Ups
3×12
Control eccentric (slow coming down), speed on concentric

2b.
Back Squat
5×5 @75%

Then

Press Grip Bench Press
5×5 @ 80% of 5RM

METCON 


AMRAP 8 Minutes
40 Bar Facing Burpees
30 Overhead Squats 95/65  Rx135/95
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 50/35s-2 dumbbells)

**scale can do front squats 
 

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