January 26, 2018

Friday

January 26, 2018/ Norberto Olalde

Strength
Power Snatch
3x5 @ 80% (do not have to be touch and go)

WOD
AMRAP 13:00
70 Alternating Dumbbell Snatches 20% of BW
60 Wallballs 20#/14#
50/35 Calorie Row
40 Handstand Push-ups

January 25, 2018

Thursday

January 25, 2018/ Norberto Olalde

Strength
Sumo Deadlift
Build to a Heavy 3-Rep

WOD
Teams of 3
AMRAP 20:00
7 Kettlebell Swings 70#/53#
150′ Shuttle Sprint
7/5 Calorie Row
150′ Shuttle Sprint

January 24, 2018

January 24, 2018/ Norberto Olalde

WOD
AMRAP 5:00
Buy In: 100 Double Unders
12 Front Squats 95#/65#
4 Burpee Box Jump Overs 24"/20"

rest 5 Minutes

AMRAP 5:00
Buy In: 100 Double Unders
8 Front Squats 115#/80#
4 Burpee Box Jump Overs 24"/20"

rest 5 Minutes

AMRAP 5:00
Buy In: 100 Double Unders
4 Front Squats 135#/95#
4 Burpee Box Jump Overs 24"/20"

January 23, 2018

January 23, 2018/ Norberto Olalde

WOD 1
AMRAP in 5:00
Squat Snatches 155#/105#

WOD 2
4 Rounds For Time:
21/15 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks 155#/105#