January 31, 2017

Tuesday

January 31, 2017/ Norberto Olalde

WOD
AMRAP in 7:00
5 Front Squats 155#/115#
7 Bar Facing Burpees

Then

ROMWOD

January 30, 2017

Monday

January 30, 2017/ Norberto Olalde

Strength
Shoulder Press
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
For Time:
21-15-9
Wallballs 20#/14#
Chest To Bar Pull-ups
Thrusters 95#/65#
Box Jumps 24"/20"
Kettlebell Swings 55#/35#

Father John Batson and Daughter Jessica Batson

January 27, 2017

Friday

January 27, 2017/ Norberto Olalde

Strength
Push Press
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
2 Rounds For Time:
21 Overhead Squats 95#/65#
21 Chest To Bar Pull-ups
21 Power Snatch 95#/65#
21 Over-the-Bar Burpees

January 26, 2017

Thursday

January 26, 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