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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-6.10.19

June 10, 2019

STRENGTH 


3 SETS
10 Barbell Back Rack Reverse Lunges*
Then..

EMOM x 8 MINUTES
6-12 Pendlay Rows
6-12 Push-ups

*Light to Moderate weight on Pendlay Athlete choice on rep scheme

 


METCON 


FOR TIME
21-15-9
Deadlifts (185/125)
Pull-ups

10 Burpees Between sets
 


OPTIONAL FINISHER
1:00 Glute Bridge Hold
-Rest :30-
:30 Single Leg Glute Bridge Hold (right)
-Rest :30-
:30 Single Leg Glute Bridge Hold (left) 

 

SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder
 

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