April 21, 2017

Friday

April 21, 2017/ Norberto Olalde

Strength
Front Squat
5 reps at 60%
5 reps at 65%
5 reps at 70%
3x5 at 75%

WOD
4 Rounds For Time:
21/18 Calorie Row
18 Thrusters 65#/45#
15 Pull-ups

April 20, 2017

Thursday

April 20, 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

April 19, 2017

Wednesday

April 19, 2017/ Norberto Olalde

Strength
Back Squat
4 reps at 60%
4 reps at 65%
4 reps at 70%
4 reps at 75%
3x4 at 80%

WOD
5 Rounds For Time:
30 Calorie Row
10 Bench Press 185#/125#
5 Box Jumps 30#/24#
*Bench Press Scaling Options:
135#/95#
95#/65#
65#/45#

April 18, 2017

Tuesday

April 18, 2017/ Norberto Olalde

WOD
"EMILIO"
AMRAP in 28:00
200 Double Unders
150 Sit Ups
100 Walking Lunges 45#/25#
50 Push Ups
*3 Burpees every minute on the minute
*walking lunge weight can be held in any position