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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-1.20.20

January 20, 2020

STRENGTH 

 

Front Squat 5-4-3-2-1

5 Reps @ 75%

5 Reps @ 75%

3 Reps @ 80%

3 Reps @ 80%

1 Rep @  85%

Rest about 90 sec each set

 

METCON

 

For Time

20-16-12-8-4

Thrusters 95/65

 

10-8-6-4-2

Bar Muscle Ups

 

Scaling Options

 

Thrusters:
Weight
You should be scaling to a weight that will allow ideally for unbroken sets. However, you are allowed one break on the set of 20 and 16. This is a strategic break not a forced break though.

Bar Muscle Ups:
Banded Bar Muscle Ups
Jumping Bar Muscle Ups
Pull-Up
Banded Pull-Ups
For the bar muscle ups, you should be aiming to complete each set in as few sets as possible. 

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