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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-3.15.19

March 15, 2019


STRENGTH 


Pausing Back Squat
5 Sets of 2
*5 Second Pause in the Bottom

Set #1 - 60% of estimated 1RM Back Squat
Set #2 - 65%
Set #3 - 65%
Set #4 - 70%
Set #5 - 75%


METCON 


21 Bench Press (155/95) 115/65
21 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)
15 Bench Press 
15 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups 
9 Bench Press 
9 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups  

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