October 03, 2016

Monday

October 03, 2016/ Norberto Olalde

Strength
Back Squat
5 reps at 80%
1 rep at 85%
5 reps at 80%
1 rep at 85%
5 reps at 80%
1 rep at 90%

WOD
For Time:
42 Cal Row
21 Squat Snatch, 95#/65#
30 Cal Row
15 Squat Snatch, 95#/65#
18 Cal Row
9 Squat Snatch, 95#/65#

September 30, 2016

Friday

September 30, 2016/ Norberto Olalde

WOD
AMRAP 18:00
30 Thrusters 95#/65#
30 Box Jump Overs, 24"/20"
30 Cal Row
30 Toes To Bar

Then

ROMWOD

September 29, 2016

Thursday

September 29, 2016/ Norberto Olalde

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

September 28, 2016

Wednesday

September 28, 2016/ Norberto Olalde

Strength

Clean and Jerk
3x3 at 75%
*No TnG

WOD
1 Round:
800 Meter Row/Run
80 Double Unders
21 Hang Power Cleans 135#/95#

2 Rounds:
400 Meter Row/Run
40 Double Unders
15 Hng Power Cleans 135#/95#

3 Rounds:
200 Meter Row/Run
20 Double Unders
9 Hang Power Cleans 135#/95#

*30:00 time cap.