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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-2.14.20

February 14, 2020


STRENGTH

 

Bench Press

4x4 @ 80%

If you don’t have your 1 Rep Max..get it 


METCON


AMRAP x 25 MINUTES
100m Run
200m Row
100ft Sled Drag
20 Air Squats 
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps) 

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