070113

BUY IN
3 rounds

30 Double Unders 

10 Push-ups 

5 Walking Lunges

WOD #1
3-3-3

Snatch Balance @ 80%

WOD #2

14 Minute AMRAP 

7 Ring Dips 

14 Box Jumps, 30/24 in 

21 Overhead Walking Lunges, 45/25 lbs

CASH OUT
L-Sit Hold
3 x 30 second

MOBILITY
Work on mobilizing your calves and ankles this week.

062813

BUY IN
5 Rounds
Row Sprint 200m
Rest 30 Sec

WOD
Run 800m

21-15-9
Wall Balls 20/14 lbs
Kettlebell Swings  2/1.5 pood

Run 800m

CASH OUT
Box Jump for Max Height

062713

BUY IN
3 Rounds
Run 200m
15 Medball Squat Cleans

WOD
Squat Clean
5-5-3-3-3-1-1-1

CASH OUT
Handstand Hold for Max Length

062613

Happy Birthday Ryan R.

BUY IN
Run 400m

3 Rounds
15 Kettlebell Deadlifts 

10 Push-ups 

1 Rope Climb, 15 ft

WOD 1
For Time
21 Spartan Tire Flips

WOD 2
For Time
21-15-9
Power Cleans 115/75
Bar Facing Over the Bar Burpees
Sit Ups

CASH OUT
Weighted Pull ups
1-1-1-1-1
Use the Heaviest weight possible on each one.

062513

BUY IN
Row 800m
20 Kettle Bell Snatches
30 Mountain Climbers

WOD
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.

For Time
75 Snatches 75/55

CASH OUT
Accumulate 7 min in the bottom of  a squat

062413

BUY IN
400m Run
50 Single Jump Ropes
50 Air Squats
3 x 20sec Handstand Holds

WOD 1
2 Min AMRAP
Double Unders

WOD 2
21-15-9
Toes To Bar

Overhead Squat, 95/65 lbs 

Box Jump, 24/20 in

CASH OUT

3 x 7 Candle Stick Rolls 

Details at GymnasticsWOD

MOBILITY

If you're shoulders are feeling anything like mine after last week we need to spend some time working on our shoulder blades and restoring our overhead position.

062113

BUY IN
3 rounds for time of:
5 Push-ups
10 Pull-ups
15 Air Squats

WOD #1
500m Row TT
Go as fast as you can. PR Attempt.

WOD #2
Nicole
20 Min AMRAP
Run 400m
Max Rep Pullups

CASH OUT
5-5-5-5-5
Weighted Ring Dips