Thursday 01/09/14

SKILL:

15 minutes to establish a 2 RM Hang Snatch

 

WOD: Members WOD Day

"THOR"  (By Chris Martinelli)

for time:

Buy in

10 Turkish get ups ( 5 each side)

- RTG 53/35   RX 35/18

3 RFT

20 Sledge hammers

50 M Tire Flip 

20 Pull ups

Wednesday 01/08/14

SKILL:

EMOM for 8 Minutes

1 Clean High Pull

2 Hang Power Clean

1 Jerk



METCON:

AMRAP 4 Minutes

8 Wallball Shots
- 20/14

6 Push-up

Rest 2 Min

AMRAP 4 Minutes

8 Lunges w/ Plate Overhead
-45/25

6 T2B

Rest 2 Min

AMRAP 4 Minutes

8 Push Press 
-RTG 95/65    RX75/55

6 Slamball's
- 30/20

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