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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-1.15.20

January 15, 2020

CARDIO TEST

Run 1 Mile

 

Gymnastics STRENGTH 

Superset x 6 sets

Strict Ring Dip

Strict Pull Ups

5,5,4,4,3,3

 

Scaling:

Strict Ring Dip:
Unassisted
Banded
Box Supported
Push-Ups

Strict Pull-Up:
Unassisted
Banded
Toe Assisted
Ring Rows

Unassisted, Banded and Box/Toe assisted people must complete 8,8,6,6,4,4 repetitions
Push-Ups and Ring Rows must complete 12,12,10,10,8,8 repetitions

 

METCON

4 Rounds
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges

 

Time Cap 14 minutes 

 

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