Friday, December 6, 2019
Complete as many rounds as possible in 20 minutes of:
6 Deadlift (Men 225 lbs, Women 155 lbs)
7 Burpee pull-ups
10 Kettlebell swings (70/55#, MRX 55/35#)
200 Meter run
Compare to February 26, 2011.
Thursday, December 5, 2019
TEAM WOD
3 RFT:
-12 BB Push-ups (Ptr 1) BB Plank Hold(Ptr 2)
– 6 Synchronized Hang Squat Cleans
-12 BB Push-ups (Ptr 2) BB Plank Hold(Ptr 1)
– 6 Synchronized Thrusters
-18 Partner Passing WallBall Sit-Ups (over barbell)
BB Loads = 115/75 RX+135/95 MRX 95/65 WBs = 20/14lbs MRX 14/10
Wednesday, December 4, 2019
*Athletes choice
“Isabel” (power or squat) For Time:
30 Snatches 135/95lbs 55+ 95/65
or
“Randy” For Time:
75 Power Snatches 75/55lbs
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
or
For Time:
-100 DB/KB Snatches Alternating Arms 50/35 RX+ 70/50 DBs/KBs MRX 40/25
Compare to July 19, 2018.
Tuesday, December 3, 2019
2 RFT or (1 RFT):
-400m (800) Run
-10 (20) Front Rack Lunges
-2 (4) Rope Climbs 15′ MRX 10′
-400m (800) Row or 1km (2km) A-Bike
-15 (30) Back Squats
-20 (40) Pull-Ups MRX Ring Rows
BB Loads = 95/65 RX+ 115/75 MRX 75/55
Monday, December 2, 2019
12min AMRAP:
-3 Power Cleans 95/65 RX+ 135/95 MRX 75/55
-4 Hang Cleans
-5 S2O
-6 Barbell Push-Ups MRX Push-Ups
-7 Over Box Jumps 30/24″ MRX 24/20″
“can jump over whole box, step on (if step both feet touch top), use hands okay”