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WOD Monday 5.22.17

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.

EMOM 5
4 Snatch Pull (Snatch Push Back + Hang Snatch Pull)

EMOM 5
4 Hang Muscle Snatch

Randy
75 Power Snatch 75/55 (L2 55/35), (L3 KBS)

By | 2017-05-21T21:24:07+00:00 May 22nd, 2017|Categories: Workout of the Day|0 Comments

WOD Saturday 5.20.17

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Jack
AMRAP 20
10 Push Press 115/75
10 KBS 1.5/1
10 Box Jumps 24/20

By | 2017-05-16T11:16:14+00:00 May 20th, 2017|Categories: Workout of the Day|0 Comments

WOD Thursday 5.18.17

Deadlifts
Warm Ups sets:
5 @ 40%
5 @ 50%
5 @ 60%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%

AMRAP 15
Ascending Ladder of
T2B (L2 Toes thru Rings)
5x Double Unders
*Round 1 complete 1 T2B and 5 DU,
Round 2= 2 T2B and 10 DU
Round 3= 3 T2B and 15 DU, etc….

By | 2017-05-16T08:54:19+00:00 May 18th, 2017|Categories: Workout of the Day|0 Comments

WOD Wednesday 5.17.17

EMOM 5
2-position Hang Squat Clean (high-above knee)
*first working set @ 45% of 1RM
*moderate build each set to a challenging set

7 Rounds for time:
3 Hang Squat Cleans @ 85% of what was established above
6 Bar Facing Burpees
9 Wall Balls 20/14

By | 2017-05-16T08:47:16+00:00 May 17th, 2017|Categories: Workout of the Day|0 Comments