Strength 5 min EMOM 1 hang squat snatch + 1 squat snatch + 1 OHS @ 75-80% of snatch 1 RM WOD For time: 100 pull-ups *Every time you drop from pull-up bar, complete 7 wallballs (20/14) before continuing. **RX+: Every time you drop from the pull-up bar, complete 2 …
WOD 1 18 minute AMRAP Squat Clean Ladders (115, 135, 155, 175, 195) Run from front door around building to back door Repeat Point for every squat clean completed Total: 24 WOD 2 “Death by Deadlifts & Burpees” Min 1: Complete 1 Deadlift (225/155) & 1 over the bar burpee …
Strength Back squats @ 75% 6 sets x 3 reps *Increase 10-20# each set WOD For time: 75 KB swings (1.5/1) 75 calorie row 75 box jump overs (24/20) Time: 14:25 Rx
Strength 6 min EMOM 10 ab mat sit ups 10 Russian twists WOD Buy in: 100 D/U 21-15-9 HSPU Hang power clean & jerk (115/80) Cash out: 800m run Time: 28:16 (2 pads HSPU)
WOD For time: Run to corner of MHS and back 2 rounds: 200m sled pull (115/75) 25 burpees *Complete Burpees first if the sleds are in use upon return from run Time: 26:04 Rx
WOD “CRAZY HELEN” 400 M Run 21 KB Swings (1.5/1) 12 PullUps 800 M Run 42 KBS 24 PullUps 800 M Run 21 KBS 12 PullUps 400 M Run *25 min time cap Time: 24:27 Rx
WOD “Randy” In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. For Time: 75 Power Snatch (75/55) Time: 8:05 Rx (pr) Sumo Deadlift High Pull 1 rep max: 160#
WOD 5 Rounds: 200 m Row 8 Over The Rower Burpees 200 m Row 8 Deadlift (225/155) 200 m Row 8 Wallballs (20/14) Time: 28:37 Rx
WOD “Granny” 5 Clean & Jerks (135/95) 50 Double Unders (Scale: 100 S/U) 50 Sit Ups 5 C&J 40 DU 40 SU 5 C&J 30 DU 30 SU 5 C&J 20 DU 20 SU 5 C&J 10 DU 10 SU 5 C&J *25 min time cap Time: 14:09 Rx (pr)
WOD Rounds For Time: 10 KB Swings (2/1.5) 10 Burpees 10 KB SDHP (2/1.5) 10 Pull-Ups 10 Goblet Squats (2/1.5) 400 m run *25 min time cap Total: 3 rounds + 4 kb sdhp Rx (finished rest of WOD after time cap)