January 21, 2019

Monday

January 21, 2019/ Norberto Olalde

Strength
Push Jerk
Build to Heavy Set of 3

WOD
"Go Fish"
For Time:

1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts 135#/95#
15 Lateral Barbell Burpees
9 Push Jerks 135#/95#

January 18, 2019

Friday

January 18, 2019/ Norberto Olalde

WOD
"Sea Legs"
3 Rounds:
500 Meter Row
12 Front Squats 155#/105#
21 Box Jump Overs 24"/20"

January 17, 2019

January 17, 2019/ Norberto Olalde

Strength
Strict Press
Build to Heavy Sets of 5-3-1

WOD
"Body Armor"
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses 95#/65#
100' Walking Lunge

January 16, 2019

January 16, 2019/ Norberto Olalde

WOD
"Frank The Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts 185#/135#
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts 225#/155#
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts 275#/185#
6 Lateral Barbell Burpees