WODA.M.R.A.P x 7 MINUTESWALL BALL 20/14 x 7FRONT SQUAT BODY WEIGHT x 3DOUBLES x 30REST x 7 MINUTESMAX KETTLEBELL SWING IN 7 MINUTES 53/35
Monthly Archives: July 2012
WOD 4 ROUNDSPOWER CLEAN 135/95 x 10SLAM BALL 30/20 x 15POWER CLEAN 135/95 x 10HANDSTAND PUSH-UP x 15 CLICK HERE FOR MOBILITY WOD
WODA.M.R.A.P x 15BACK SQUAT BODYWEIGHT x 1.5 x 2PISTOL x 2 EACH LEGBURPEE PULL-UP x 10
WODDEADLIFT 315/215 x 10ROW x 250 METERSDEADLIFT 275/190 x 15ROW x 500 METERSDEADLIFT 225/155 x 20ROW x 750 METERSDEADLIFT 185/130 x 25ROW x 1000 METERS
WOD 3 ROUNDSKETTLEBELL SNATCH 72/53 x 7 EACH ARMWALL BALL SIT-UP 20/14 x 14WALL BALL 20/14 x 21 CLICK HERE FOR MOBILITY WOD
WOD A.M.R.A.P x 10 MINUTESTHRUSTER 135/95 x 7BOX JUMP 30/24 x 14MUSCLE 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 15OVERHEAD SQUAT 185/130 x 3AIR SQUAT x 30PULL-UP x 10KNEE – ELBOW x 30 CLICK HERE FOR MOBILITY WOD
WOD A.M.R.A.P x 20HANDSTAND PUSH-UP x 5PUSH PRESS 115/ 80 x 10OVERHEAD PLATE WALKING LUNGES 45/35 x 15FRONT 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 weightBench press: body weightClean: 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)