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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-5.3.19

May 3, 2019


METCON 


PARTNER WORKOUT
TEAMS OF 2...

AMRAP x 8 MINUTES
P1 - 12/10 Cal Row
P2 - Max Double Kettlebell Front Rack Hold

-Rest 2:00-

AMRAP x 8 MINUTES
P1 - 200m Run
P2 - AMRAP of 3 Kettlebell Sumo Deadlift High Pulls + 3 Burpees

*Partner 1 is pace-setter in both AMRAPs. Once P1 finishes, athletes switch. 

 

STRENGTH 

 


PRE-CINCO PUMP SESH
5 SETS NOT FOR TIME
10 DB Hammer Curls
10 DB Bicep Curls
10 DB Strict Press
10 DB Deficit Push-Ups

-Rest as Needed b/t Sets-

*If you can't hit all 5 sets, get as many as you can! 

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