Monday, January 22nd, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Conditioning

(1)  Randy

75 Power Snatches (75#/55#)

Rest 10 minutes, then

(2)  As many reps as possible in 8 minutes of:

12 Thrusters (75#/55#)
36 Double Unders

MOD 1 – 18 DU;
MOD 2 – 75 Singles + 3 Burpees.

Randy workout in honor of 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.

Extra Credit

(1)  Every minute on the minute for 10 minutes of:
1 Clean + 3 Jerks

(2)  3 rounds of 5 minute AMRAP, 2 minute rest of:
20 Bar Facing Burpees
10/5 Muscle Ups
Max Cals on Assault Bike


BURN CLASSES

4 Rounds

500 Meter Row
50 Double Unders/100 Singles
15 Dumbbell Thrusters (35#/25#)

 

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