Monday
WOD:
For time:
Row, 1000/800 m
Rest 4 mins
Row, 750/600 m
Rest 3 mins
Row, 500/400 m
Rest 2 mins
Row, 250/200 m
Strength:
Bench Press 5-5-5-5-5
Tuesday
Strength: Front Squat 3-3-3-3-3
Skill: 50 Wall Facing Shoulder Taps / 150 ft Handstand Walk
WOD:
Complete as many rounds as possible in 10 mins of:
20 Walking Lunges
2 Wall Walks
20 Sit-ups
2 Wall Walks
Wednesday
Skill: Bar Muscle Up work
WOD:
For time:
10 StrictPull-ups
50 Double Unders
20 Pull-ups
50 Double Unders
30 Chest-to-bar Pull-ups
50 Double Unders
20 Pull-ups
50 Double Unders
10 Strict Pull-ups
Thursday
Strength Heavy Day
Power Clean 5-5-3-3-3-1-1-1-1
Begin the first set of 5 around 65% of 1-rep-max power clean.
Touch-and-go sets of 5 and 3.
Lift one set every 3:00.
Friday
Strength/Skill: Snatch 5-5-3-3-3
WOD: "Randy"
For time:
75 Power Snatches, 75/55 lbs
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.
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