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shoulders

2015-11-30

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#

2015-11-27

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

2015-11-25

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)

2015-11-24

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)

2015-11-22

WOD“Tabata Something Else” Pull-Ups Push-Ups Sit-Ups Squats *8 Rounds Per Movement. No rest between Movements. 20 Sec Work followed by 10 Sec Rest **Score is Total REPS for all movements. ***Repeat WOD. Check your last score HERE.  Total: 262 Rx   

2015-11-21

WOD 18 min AMRAP: 6 Deadlifts 4 Shoulder-2-OH 2 Hang Squat Cleans 4 OTB Burpees *Weight is chosen by athlete. Athlete cannot change weight once WOD starts. Use the same weight for all 3 lifts. **Score is total weight moved by athlete in allotted time. Example: Athlete chooses 95# and …

2015-11-11

“Three Wise Men”“Jeremy” 4 min AMRAP: 5 Hang Squat Snatch (135/95) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” 4 min AMRAP: 10 Power Cleans (135/95) 20 Pull-Ups Rest 2 minutes, and then… “Beau” 4 min AMRAP: 15 Box Jump-Overs (24/20) 30 Wall Ball Shots (20/14) *Score …

2015-11-02

Strength: Front SquatTake 10 minutes to find 1RM (from rack) WOD 18-16-14-12-10-8-6-4-2 Ring rows Air squats Sit ups Walking lunges Strength: 205 1 rep max today Time: 19:21 Rx