Grinder II
Station Work 8 Rounds of: 5 Wallballs (20#M/15#F) 3 Burpees 7 Rounds of: 1 Rope Climb 3 Mr. Spectacular (35#M/25#F) 6 Rounds of: 250m Row 6 Bag Get Ups (50#M/30#F) 5 Rounds of: 5 Tire Flips Jingle Jangles (10 Touches Total) For Time.
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 [...]
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 [...]
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 [...]
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 [...]
For Time
Strength. Press Warm Up 5 Reps @ 40% of 1 RM 5 Reps @ 50% of 1 RM 3 Reps @ 60% of 1 RM Work Set 5 Reps @ 75% of 1 RM 5 Reps @ 80% of 1 RM 5 or more @ 85% of 1 RM WOD. 50 – 40 – 30 [...]
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 – [...]
