WOD

Mon 6/6/16

BI: Perimeter Run
6 Rounds
10 Hang Squat Cleans 115/88
10 Slam Balls
Tri. Turn
BO: 5 Bar Facing Burpees

Fri. 6/3/16

Power Snatch – 1-1-1-1-1-1-1

Hero WOD Randy
75 Power Snatches @ 75/53

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

Time Permitting –
1000m Row

Th. 6/2/16

Power Cleans – 1-1-1-1-1-1-1

Hero WOD Wittman
7 Rounds
15 KBS @ 24kg
15 Power Cleans @ 95/65
15 Box Jumps @ 24″

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, who was killed on February 13th, 2010.

Wed. 6/1/16

Hero WOD Tumilson
8 Rounds
Tri Turn
11 DB Burpee Deadlifts @ 60/40

In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, died on August 6, 2011.

Tues. May 31, 2016

Warm Up
Pat. Run
300m Row

Hero WOD Double DT
10 Rounds 155/103
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009.

Fri. 5/27/16

Fri. 5/27

Bench Press – Build To Heavy 5
BP – 1×20 @ 60% of Heavy 5

On A Continuous Clock
Buy In – Tri. Run

50 KBS 24/20
5 Burpees
40 Mountain Climbers – Per Leg
5 Burpees
30 Deadlifts 155/118
5 Burpees
20 Goblet Squats ” ”
5 Burpees
10 HSPU
5 Burpees

Then
3 Rounds
3 Power Cleans 155/118
5 C2B Pull Ups
7 Dips – 20#/BW

Buy Out – Tri. Run

Th. 5/26/16

4 Rounds
Red Brick Farmers Carry
20 Push Jerks 115/88
15 Front Squats ” ”
10 Box Jumps Overs 24/20

Wed. 5/25/16

On a continuous clock

Buy In: Patriot Run

3 Rounds
10 Hang Power Cleans 135/103
15 WBS 20/14
500m Row
3 Rounds
10 Sumo Deadlifts 135/103
15 Push Ups
Patriot Run

Buy Out: 50 Sit Ups

Tues 5/24/16

4 Rounds
7 Power Snatches 125/93
14 T2B
25 DU- Sub Singles @ 3:1

Mon. 5/23/16

Buy In – Tri. Run
250m/500m/500m/250m Rows
10 Thrusters @ 135/103
5 Bar Facing Burpees

Fri. 5/20/16

Buy In – Patriot Run

5 Rounds
20 KBS 24/20
20 Box Jumps 24″/20″
20 SDHP 95/75
5 Burpees

Th. 5/19/16

15min AMRAP
12 Power Cleans @ 135/103
6 C2B
Tri. Run

Wed. 5/18/16

7 Rounds
5 Dips #20chain/BW
10 Front Squats 135/103
20 DU (Sub 3:1 Singles)

Time Permitting –
1000m Row

Tues. 5/17/16

5 Rounds
15 OHS 95/75
12 KB Snatches 24/20 (6L + 6R)
200m Row

Mon. 5-16-16

4 Rounds
Patriot Run
20 WBS @ 20/14
15 WB Sit Ups @ ” ”
10 Deadlifts @ 225/168
5 Burpees

Note – Full extension w/WB behind head for sit ups.

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