WOD 02.01.2017 Wednesday

Weightlifting

Power Snatch – 10 min EMOM
Build to as heavy as possible

Performance Metcon 1

Randy (Time)
For Time:

  • 75 Power Snatches, 75/55#
  • 6:00 time cap

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

GPP Metcon 1

Every 15″ for 4′:

  • 2 Power Snatch (60%)

5 min rest

Metcon 2

For time:

  • 75 Burpees to 6″ target
  • 8:00 time cap
Core Conditioning

Durante Core
4 rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • :10 Hollow Hold

* Rest :60 b/t rounds

WOD 01.31.2017 Tuesday

Accessory

3 rounds

  • 12 Cuban Press
  • 7 Around the worlds

* Use light weight dumbbells for the cuban press.

Partner Workout – For time:

2014 Regional Event 6

  • 50 Cal Row
  • 50 box jump overs, 24/20″
  • 50 DL  180/120#
  • 50 Wall Balls, 20/14# to 10′
  • 50 Ring dips
  • 50 Wall Balls
  • 50 DL
  • 50 Box Jump overs
  • 5o Cal Row

* 21′ Time Cap

WOD 01.30.2017 Monday

Weightlifting

Back Squat

  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
Metcon

3 rounds for time

  • 21 Toes-to-bar
  • 15 Squat Cleans, 135/95#
  • 9 Handstand Push-ups

* 50 Double-unders after each round

Metcon

Intermediate/Masters 50+
3 rounds for time

  • 21 Hanging Knee-Raises
  • 15 Squat Cleans, 95/65#
  • 9 Strict Press, 75/55#

* 75 Singles after each round

WOD 01.28.2017 Saturday

Partner WOD

Metcon (Time)
At 0:00
For time:

  • 50 Power Cleans, 225/155#

Do not exceed 70% of power clean max

Metcon

At 15:00
12 rounds for time:

  • 15/12 Calorie Assault Bike
  • 12 Bench Press, 135/95#
  • 9 Box Jump-overs, 24#/20#

Back and forth with a partner. Each athlete performs 6 rounds.