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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-4.24.19

April 24, 2019



METCON 


2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
2:00 Max Cal Bike
1:00 Max Push Press #95/65
STATION 2
200m Run
Max Hang Power Cleans #95/65
STATION 3
2:00 Max Cal Row

1:00 Max Front Squats #95/65 

STATION 4

3:00 Max Tire Flips or Heavy MedBall Toss

 

STRENGTH 


Back Squat
4 x 5-6
30x1
70 - 75% of 1RM

ACCESSORY
EMOM x 10 MINUTES
MIN 1 - 50' DB Front Rack Lunges
MIN 2 - :50 Plank Hold 

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