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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-1.24.19

January 24, 2019

STRENGTH 


Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

 


METCON 


Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Calories of Assault Bike
6 Dumbbell Man-Makers
400 Meter Run/ 80 Double Unders 

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press 

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