June 24, 2021

2021

June 24, 2021/ Norberto Olalde

Strength
Back Squat
Tempo Back Squat
5x3 @ (31X1)*

*Keep weight moderate.

WOD
5 ROUNDS FOR TIME
15 Thrusters 75#/55#
5 Ring Muscle-Ups

RMU OPTION 1: Jumping Ring Muscle Ups
RMU OPTION 2: Burpee Pull-Ups

June 23, 2021

Thursday 06/24/2021

June 23, 2021/ Norberto Olalde

WOD
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings 70#/55#
Tabata 4 - Cal Bike

-Rest 1:00 b/t Tabatas-
(Score is Reps)

June 22, 2021

Wednesday 06/23/2021

June 22, 2021/ Norberto Olalde

Strength
Snatch Grip Deadlift
Tempo Snatch Deadlift
3x3 @ (2121)*

*Keep weight moderate.

WOD
FOR TIME
20 Power Snatch 95#/65#
400m Run
20 Power Snatch

Finisher
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus

-Rest as needed b/t Sets-
(No Measure)

June 21, 2021

Tuesday 06/22/2021

June 21, 2021/ Norberto Olalde

WOD
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Box Jump Overs 24"/20"
Alt. Pistols
Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.
**Strict Optional
(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance Air Squats