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WOD

13
Aug

Tuesday 08/14/2018

Strength: Power Snatch
Build to a perfect single

Conditioning: “Randy”
75 Power Snatches (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

11
Aug

Sunday 08/12/2018

*HERO WOD SUNDAY!*

“Mace”
1 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1 Mile Run
30 Clean and Jerks (115/80)

*Partition the pull-ups, push-ups, and squats as you wish. Runs and clean and jerks must be done in full before moving on to the next part of the WOD.

10
Aug

Saturday 08/11/2018

Teams of 2
AMRAP 20
9 Calorie Row
7 Wall Balls (20/14)
5 Box Jump Overs (20/20)

*One partner completes a full round while the other partner rests.

9
Aug

Friday 08/10/2018

“Goat Day”
EMOM 20
1:00 Strict Ring Dips
1:00 Athlete Choice Core
1:00 Renegade Rows
1:00 Athlete Choice (any movement)

*All intervals done at a moderate pace.

8
Aug

Thursday 08/09/2018

***Happy Birthday Coach Cait!***

“Coach Cait”
20 Minute Clock:
Begin with 34 burpees
Then AMRAP in the remaining time:
400m Run (weight vest optional)
100m Farmers Carry (50/35)
5 Squat Cleans (165/115)

7
Aug

Wednesday 08/08/2018

Strength: Deadlift
Build to a heavy set of 5

Conditioning: AMRAP 2
30 Double Unders
9 Deadlifts (155/105)

Rest 2 Minutes

AMRAP 2
30 Double Unders
7 Deadlifts (185/135)

Rest 2 Minutes

AMRAP 2
30 Double Unders
5 Deadlifts (225/155)

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