For Time
Wendler Deadlift
Warm up sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM
WOD
10-9-8-7-6-5-4-3-2-1 of:
Squat Clean
200m Run (between each set of Squat Cleans)
For Time.
RX- 95#M/65#F
RTG- 135#M/95#F
FireBase Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Row
- Sledge Strikes
- Kettlebell Swings (50#M/30#F)
- Sumo Deadlift High Pulls (75#M/55#F)
- D-Ball Slams (25#M/15#F)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
AMRAP
Wendler Front or Back Squat
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps ar 80% of 1RM
5 or more Reps at 85% of 1RM
WOD
20:00 AMRAP of:
5 Burpees
10 Front Squats (95#M.65#F)
15 Double Unders
Every Rep Counts
RTG- 135#M/95#F
Randy
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Group Warmup and Mobility
Skill Practice
Frog Stands
Handstand/Handstand Walks
5 Rope Climbs
WOD
“Randy”
75 Power Snatch (75#M/55#F)
For Time.
Bear Complex
Group Warmup
“The Bear” Complex
The following 5 movements equal 1 Rep:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- Complete the above sequence 7 times without letting go of the bar to make 1 round.
- Complete 5 Rounds working up to your max load
- You may rest between rounds
For Load. Not time.
