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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-2.4.19

February 4, 2019




STRENGTH 

Clean and Jerk
On the Minute x 10:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%,

Front Squat
On the Minute x 5:
3 Front Squat (Building in Weight)

METCON 

21-15-9:
Kettlebell Swings (55/35)
Box Jump Overs (24/20)
Front Squats (115/75) 

 

CORE

 

3 sets

30 Hollow Rocks 

30 Supermans 

30 Sit Ups 

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