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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-1.22.20

January 22, 2020

 

STRENGTH

 

Push Press

5x5 @ 70-80%

 

METCON

 

EMOM X 16 Min

 

Minute 1: 14 (7/7) DB Push Jerks #40-50/35-35

Minute 2: 15 Box Jump Overs #24/20

Minute 3: 16/12 Cal Bike or Row

Minute 4: Rest

 

Scaling:

Dumbbell Push Jerks:
Weight

Box Jump Overs:
12 reps
Height
Step-overs

Assault Bike:
12/10 Cals
45 seconds max cals - after first round, try and maintain that cal count

*This EMOM is all about speed and completing this work as fast as possible 

 

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