Programming Week of June 3-7, 2024

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

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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

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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

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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.

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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.