February 04, 2019

Monday

February 04, 2019/ Norberto Olalde

Strength
Front Squat
Build to Heavy Single

WOD
“Funny Bone”
21-15-9:
Kettlebell Swing 70#/55#
Box Jump Overs 24"/20"
Front Squats 135#/95#

February 01, 2019

Friday

February 01, 2019/ Norberto Olalde

Strength
Push Press
5 Sets of 3
1 Set at Each Percentage: 75-80%.
Final Three Sets to Build to a Heavy Set.

WOD
"Wet Floor"
In Teams of 2
AMRAP 20:
75 Wallballs 20#/14#
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps 24"/20"

January 31, 2019

January 31, 2019/ Norberto Olalde

WOD
"Life Jacket"
AMRAP 5:
27/20 Calorie Row
27 Thrusters 115#/80#
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters 95#/65#
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters 75#/55#
15 Pull-ups

January 30, 2019

January 30, 2019/ Norberto Olalde

Strength
Tempo Pausing Back Squat
5 Sets of 2
7 Seconds Down. 3 Second Pause.

WOD
"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats 50’s/35's
After Each Round: 30 Double Unders