2013-09-30 Wod

5 Rounds
50sec 3 for 1 Burpees
50sec Alternating One Arm DB Snatch, 65/35#
50sec Row (Calories)
50sec 2 TGU (1 each arm), 65/35#

2013-09-28 Wod

Tabata AMSU
Tabata Front Rack Lunge, 95/65#
Tabata HSPU

2013-09-27 Wod

"Fa, a long, long way to..."

200m Run
150 KB Swings, 20/12 kg (Russian)
100 Wallballs, 20/14#
50 HPC, 85/60#
25 Burpees

2013-09-26 Wod

3-3-3-3-3 Snatch Balance, AHAP

then

7min AMRAP
4 Power Snatch, at least 80% of last set of SB
3 HSWU

2013-09-25 Wod

8min Partner AMRAP
Partner A: 8 DL @ 50% 1RM
Partner B: 8 DL @ 50% 1RM
A + B: 100m Uneven Farmer's Carry w/ barbell, from collars

Rest 2min

3 Rounds:
50 Partner B Carries A
50m Sprint
50 Partner A Carries B
50m Sprint

2013-09-24 Wod

10min Time Cap (GSO 2013 Wod #3, Rx)

100 Double Unders
750m Row
50 Pullups
25 HSPU

Scaled:
200 Single Unders
750m Row
40 Ring Rows
30 Push Press, 95/65#

2013-09-23 Wod

3 Rounds
800m Run
16 Box Jump Overs, 20"

2013-09-21 Wod

3 Round Partner Wod

Round 1: 3min AMRAP
Partner A: 5sec Weighted Hanging L-sit Hold, 25/10# + 10 Pushups
Partner B: Max Air Squats
Rest 1min

Round 2: 3min AMRAP
Partner A: 10sec Weighted Hanging L-sit Hold, 10/5# + 5 Pushups
Partner B: Max Front Squats, 95/65#
Rest 1min

Round 3: 3min AMRAP
Partner A: 15sec Hanging L-sit Hold
Partner B: Max Thrusters, 95/65#

2013-09-20 Wod

5 Rounds
11 Burpees
9 T2B
7 Push Jerks, 115/75#

2013-09-19 Wod

Skill work: Tire Flips

12min AMRAP

6 SDL @ 65% 1RM

18 Double Unders

3 HSPU

2013-09-18 Wod

EMOMx12
6 Pullups
4 MBC, 20/14#
2 Manmakers, 45/25#

2013-09-17 Wod

10 Rounds
5 Hang Squat Snatches, 95/65#
10 WAMSU, 45/25#

2013-09-16 Wod

10min AMRAP
20 KB Swings, 28/20 kg (Russian)
20 Weighted Step Ups, 24/20" @ 28/20 kg (Uneven)
20 Box Dips

Rest 90 sec then Max Box Jump, 24/20" in 90 sec

2013-09-14 Wod

3 Round Partner Wod:

Partner A:
400m Hill Run (Timekeeper)
Partner B:
4 Power Cleans @ 75% 1RM
4 HSWU
40sec Rest
Repeat until Parnter A returns then switch

2013-09-13 Wod

15 min AMRAP
25 Burpees Buy In then:20 DU 
5 PP @ 50% 1 RM
2 TGU 75/55#

2013-09-12 Wod

"Randy"


75 Power Snatches, 75(/55)#

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.


First posted 13 February 2008

2013-09-11 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 KB Swings, 1.5/1.0 pd
200m Run
10 HSPU
200m Run
20 KB Swings
400m Run
40 Wallballs
600m Run

2013-09-10 Wod

2-4-6-8-10-8-6-4-2
Burpees
AMSU
Box Jumps, 20"

2013-09-09

12min AMRAP
Buy In: 24 Weighted Pushups, 45/25# then:
24 Double Unders
2n OHL, 45/25#
2n Pushups