Tuesday 01/07/14

SKILL:

Bench press follow Wendler


MetCon: (WOD)

3 RFT 

4 Deadlift  
-RTG 285/165    RX 225/155

8 Pull ups 
-RTG Chest to bar

12 Burpee Over Bar

Monday 01/06/14

SKILL:

Back squat: follow Wendler


WOD:
Hero WOD

RANDY

75  Power snatches
-75/45



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Saturday 01/04/14

SKILL:

Shoulder press
- follow Wendler


WOD:


As a team of 2, max reps at each station for 1 minute, 
(work 1 minute rest 1 minute) only 1 athlete works at a time.


1) Air Squats
2) Toes To bar
3) Double Unders
4) Kettlebell Swings
5) Sprints: 25m and Back = 1

Friday 01/03/14

SKILL:

Deadlift follow Wendler


WOD:
For Time 

Run 800m

15 Ring Dips

15 KBS 
-53/35

Run 400m

20 Ring Dips

20 KBS 
-53/35

Run 200m

25 Ring Dips

25 KBS
- 53/35

Thursday 01/02/14

Skill:

EMOM for 5 min

-2 hang squat cleans @ 70%

WOD:

4 RFT

10 Burpees

10 Wall balls 

-20/14

Tuesday 12/31/13

Skill: 

BenchPress

-Follow Wendler

WOD:

For time:

9 Ground to Overhead 

  -RTG 135/95   RX 115/75

 3 Burpee over the bar

400M Run

 6 Ground to Overhead 

 6 Burpee over the bar

400M Run

 3 Ground to Overhead

9 Burpee over the bar

400M Run

Monday 12/30/13

Skill: 

Back Squat
-Follow WEndler

WOD:

"Cindy"

20 Min AMRAP


5 Pull UPs

10 Push Ups

15 Air Squats