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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-6.15.19

June 15, 2019

 


EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - Ground to Seated L
MIN 2 - Ground to Seated R
MIN 3 - Sit-up to Lunge L
MIN 4 - Sit-up to Lunge R
MIN 5 - Lunge to Stand L
MIN 6 - Lunge to Stand R
SKILL
AMRAP x 6 MINUTES
Full TGU Play!

METCON 


4 ROUNDS FOR TIME
20 Deadlift (115/75)|(95/65)
20 Front Rack Lunges
20 Sit-ups*

*GHD Optional



OPTIONAL FINISHER
PUMP SESH

2 SETS
10 DB Arnold Press (Right)
10 DB Bent Over DB Row (Right)
100 Bodyweight Russian Twists (50/side)
10 DB Arnold Press (Left)
10 DB Bent Over DB Row (left)

-Rest As Needed B/T Sets- 

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