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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-9.10.19

September 10, 2019

 

WARM UP

 

On a 8:00 clock 

12 /9 Cal Row 

:15 sec Handstand Hold (Plank Hold)

10 Double DB Strict Press (light)

Then....

Bergener Snatch Warm Up

 

STRENGTH

 

SNATCH 

12 min to find 1 rep Max

Beginners just focus on technique 

 

 

METCON 

 

400M Run
50 HSPU (Scale off box )
35/28 Cal assault Bike or 40/33 Cal Row
50 Push Press 95/65   75/55
400M Run 

 

Target Time: sub 20:00
Time Cap: 25:00

do HSPU until you are doing less than 5 in a set then go too HSPU off a box
HSPU should not take more than 15 sets to finish.
You may use up to 2 abmats before going to pike off a box HSPU

Push Press are ideally done in sets of 10

 


METCON 

 

400M Run
50 HSPU (Scale off box or HRPU )
35/28 Cal assault Bike
50 Push Press 75/55
400M Run
 

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