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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-2.6.19

February 6, 2019

 



STRENGTH 

 

KB front rack reverse lunges 

3 sets 8 reps/ leg 


Tempo Back Squat
5 Sets of 3 (Building on Last Week)

3 Second Negative, 2 Second Pause in Bottom

 

METCON

3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
24/21 Cal Row or 18/15 Cal Bike 

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

 

Extra Credit


5x5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts 

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