Tuesday

Strength
Snatch 5x3 same weight across

WOD 2
5 Rounds For Time:
13 Thrusters 95#/65#
14 Pull Ups

Coach Liliana

Monday

Strength
Front Squat
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
3x1 at 85%

WOD
AMRAP 25
Teams of 3:*
10 Zercher Reverse Lunges (5/side), 75#/55#
10 DB Strict Press 15% of average body weight
20 Double Unders
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Eric Ocampo

Friday

Strength
Front Squat
2 reps at 60%
2 reps at 70%
2 reps at 75%
2 reps at 80%
2x2 at 85%

WOD
"Jackie"
For Time:
1,000m Row
50 Thrusters 45#/35#
30 Pull-ups

*Compare to 2/13/17

Adrian Dominguez and Lea Vaia

Thursday

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