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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-7.12.19

July 12, 2019

STRENGTH 


EXTENDED WARM-UP
3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 

20 Glute Bridge-Ups.

SET 1 - Empty Barbell
SET 2 - Building Weight
SET 3 - Workout Weight

METCON 


FOR TIME
150 Double Unders 
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
75 Double Unders 
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap- 

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