Categoria: Wods

Strength

Front Squat (5×1 @82.5%)

Every 1:15

For time

4 rounds of

60 Double Unders
21/18 Cal Row
7 Power Cleans 62/44

* 4 min time cap per round *

Randy

For Time:
75 Power Snatches 34kg

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Rest 3 minutes

Randy (again)

For Time:
75 Power Snatches 34kg

Strength

Bench Press (5×3 @77.5%)

Every 1:30

Then

For Time

50-40-30-20-10
Cal. Row
GHD Sit-Ups

Strength

Deadlift (5×3 @77.5%)

Every 2 mins

Then

Teams of 2

20-Minute AMRAP of:
4 Rope Climbs
12 Dumbbell Floor Press 20/16

20 Back Squats 60/30

For Time:

600Meter Row

200 Doubleunders

1000Meter Run

800Meter Row

150 Doubleunders

800Meter Run

1000Meter Row

100 Doubleunders

600 Run

Strength

Shoulder Press (5×3 @77.5%)

Every 1:30

Then

For Time

3 rounds

500m row
20 Lateral Burpee over rower
10 Thrusters 52/34

Strength:

Front Squat (5×3 @77.5%)

Every 1:30

Teams of 2

For Time:
12-9-6-6-9-12
Power Clean 70/48
25 Meter Rescue Randy – Buddy Drag

Nancy

5 Rounds for time of:
400m Run
15 Overhead Squats 62/30

Strength

Bench Press (5×5 @75%)

Every 2 mins

Then

EMOM for 12 mins.
200m/175m Row

Strength

Deadlift (5×5 @75%)

Every 2 mins

Then

4 Rounds for time

25/20 Cal Row
10 Squat Cleans

– Rest 3:00 b/t –
– 5 min time cap per round –

Set 1- 70/48
Set 2- 84/56
Set 3- 92/64
Set 4- 102/66