WOD


A.M.R.A.P  x  7 MINUTES


WALL BALL  20/14  x  7
FRONT SQUAT  BODY WEIGHT  x  3
DOUBLES  x  30


REST  x  7 MINUTES


MAX KETTLEBELL SWING IN 7 MINUTES  53/35

WOD

4 ROUNDS


POWER CLEAN  135/95  x  10
SLAM BALL  30/20  x  15
POWER CLEAN  135/95  x  10
HANDSTAND PUSH-UP  x  15




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WOD
A.M.R.A.P  x  15
BACK SQUAT  BODYWEIGHT x 1.5  x  2
PISTOL  x  2 EACH LEG
BURPEE PULL-UP  x  10

WOD


DEADLIFT  315/215  x  10
ROW  x   250 METERS
DEADLIFT  275/190  x  15
ROW  x  500  METERS
DEADLIFT  225/155  x  20
ROW  x  750 METERS
DEADLIFT 185/130  x  25
ROW  x  1000 METERS

WOD

3 ROUNDS


KETTLEBELL SNATCH  72/53  x  7 EACH ARM
WALL BALL SIT-UP  20/14  x  14
WALL BALL  20/14  x  21


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WOD

A.M.R.A.P  x  10 MINUTES


THRUSTER  135/95  x  7
BOX JUMP  30/24  x  14
MUSCLE UP  x  3

"Randy"

75 pound Power snatch, 75 reps for time.

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.

WOD

3 ROUNDS

DEADLIFT  165/115  x  5

POWER CLEAN  x  3

DEADLIFT  165/115  x  5

POWER CLEAN  x  3

DEADLIFT  165/115  x  5

POWER CLEAN  x  3

DOUBLES  x  50

GHD SIT-UP  x  25

WOD

A.M.R.A.P  x  15


OVERHEAD SQUAT  185/130  x  3
AIR SQUAT  x  30
PULL-UP  x  10
KNEE - ELBOW  x  30


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WOD

 A.M.R.A.P  x  20


HANDSTAND PUSH-UP  x  5
PUSH PRESS  115/ 80  x  10
OVERHEAD PLATE WALKING LUNGES  45/35  x  15
FRONT SQUAT  115/80  x  20

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

WOD

A.M.R.A.P  x  12 MINUTES

STONE COMPLEX  92/72  x 6

ROW  x  250

PUSH-UP  x  12

*  (complex = one shoulder and two squats with stone)

WOD
5 ROUNDS
SNATCH  135/95  x  7
WALL BALL SIT-UP  20/14  x  14
DOUBLES  x  30


CLICK HERE FOR MOBILITY WOD

WOD

3 ROUNDS


HANG POWER CLEAN  165/115  x  5
SLAM BALL  30/20  x  10
CLEAN  165/115  x  3
KETTLEBELL SWING  53/35  x  15 

WOD

7 ROUNDS


KETTLEBELL PUSH-PRESS 53/35  x  7
GHD SIT-UP  x  7
KETTLEBELL STEP-UPS  53/35   x  7
GHD BACK  x  7

WOD

A.M.R.A.P  x  10

DEADLIFT  225/155  x  1

BOX JUMP  x  2

DEADLIFT  225/155  x 2

BOX JUMP  x  4

CONTINUE IN THIS FASHION UNTIL TIME EXPIRES

THEN DO 50 PULL-UPS

CLICK HERE FOR MOBILITY WOD