Monthly Archives: July 2012

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

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)