WODs

Monday June 12, 2017


For Time
Santiago
7 Rounds for Time:
18 Dumbbell hang squat clean, 35/20
18 Pull-ups
10 Power clean 135/95
10 Handstand push-ups


Notes:
1. 40 min time cap
2. Can be done as partner WOD – 1 partner working at a time, break up work however you want
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan.

Friday June 9, 2017


For Time
170604C
200m Run
15 Front Squats 115/75
25 Box Jumps 24/20
35 Double Unders
200m Run
15 OHS 115/75
25 Burpees
35 Double Unders
200m Run
15 Thrusters 115/75
25 Burpee Box Jump
35 Double Unders


Thursday June 8, 2017


Strength
Sled Complex
5X Increasing wt each round
25m Walking Lunge Sled Pull
25m Backwards Sled Pull (no lunge)


5 x 25
Core
8 Min Tabata style (20 second hold with 10 sec rest in between)
Alternating Superman and Hollow Rock holds

Wednesday June 7, 2017


EMOM
EMOM 21
Minute 1: 20 Sit-ups
Minute 2: 15/12 Cal Row
Minute 3: 3-5 Deadlift 315/225

Tuesday June 6, 2017


20 Minute AMRAP
170604B
AMRAP 20
10 KB OHS-L 55/35
20 Pull-up
10 KB OHS-R
20 HR Push-up
**can use Dumbells


Monday June 5, 2017


Skill Work
10 Min
3 Position Snatch

WOD
Randy
“Randy”
75/55 pound Power snatch, 75 reps for time.


Notes:
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.

Sunday June 4, 2017


Endurance
Long:
8 x 800 RI: 60 seconds
1 minutes rest
6 x 600 RI: 45 Seconds
Short
6 x 600 RI: 60 seconds
1 minutes rest
6 x 300 RI: 45 Seconds
Cashout:
50 weighted Box Step Ups #45/25 (Dumbbells)
100 Side to Side Heel Touches

Thursday June 1, 2017


Endurance
4×300 60 seconds rest
2 minutes rest
4×600 60 seconds rest
2 minutes rest
1×1200 60
2 minutes rest
3×200 60 seconds rest