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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-8.20.19

August 20, 2019

STRENGTH


3-3-3-3-3
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

METCON 


FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Box Jumps 

immediately into...

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Burpees 

 


COOL DOWN
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing. 

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