January 13, 2017

Friday

January 13, 2017/ Norberto Olalde

Strength
Push Press
5 reps @ 65%
5 reps @ 75
Max reps at 85%

WOD
AMRAP 5:00
Power Snatch 115#/80#

AMRAP 4:00
Row for Calories

AMRAP 3:00
Overhead Squats 115#/80#

AMRAP 2:00
Double-unders

January 12, 2017

Thursday

January 12, 2017/ 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

January 11, 2017

Wednesday

January 11, 2017/ Norberto Olalde

Strength
Deadlift
5 reps @ 65%
5 reps @ 75
Max reps at 85% (touch and go on all)

WOD
7 Rounds For Time:
9 Power Snatch 95#/65#
15 Wallballs 20#/14#
21 Double-unders

January 10, 2017

Tuesday

January 10, 2017/ Norberto Olalde

WOD
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans 135#/95#
1:00 Burpees over Bar
1:00 Rest

Then

ROMWOD