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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-11.13.18

November 13, 2018



METCON 


For Time:
21-15-9
Calories on Assault Bike
Deadlift 225/135lbs

Dips

 

Time Cap 12 minutes

 

Rest 5 minutes 

AMRAP 3:00 x 3
30 DB Push Press 45/25
20/15 Calorie Row
Max Pull Ups

Rest 1 minute

STRENGTH 


Back Rack Lunges
5×10
Heavy/Unbroken
&
Bench Press
3×10
Heavier than last time
Rest as needed 

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