Saturday 01/11/14

SKILL:
no skill today, long WOD

 Huey
            Dewey
                         and... Louie ????

             WAIT A MINUTE! 

Look! It's Skeeter, Scooter and Mace !!





WOD:

3 person team

100 "over your partner" planking  burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)

100 Slam balls 
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)

100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14

100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)

Friday 01/10/14

SKILL:

Deadlifts follow Wendler

 

WOD:

8 MIN AMRAP

8 Alternating KB snatches 

-53/35

8 Burpee over box jumps 

-RTG 30/24   RX 24/20

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