2 Hero Wods this week
Warm up-
Sntach emom technique work 2 round
Min 1- 10 Power pos. power snatch
Min 2- 5 Hang power snatch followed by 5 OHS
Min 3- 5 Full snatches- Pause at the knee

Strength 16 Minute EOMOM (8 rounds)
Every other minutes do 2 rounds of
1- Power position full snatch
1- Hang position full snatch
1- full snatch

Wod “Randy”
75 Power Snatches for time 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Warm up-
3 Rounds-
20 Lunges
10 air squats with a hold at the bottom
1 Minute Front Rack Mobility Work with a bar

Strength-
Front squats- no pauses, no tempo, just 5 sets of 5 quality front squat.
Get warmed up to your working weight of 70 percent plus then hit the same weight for all 5 sets. Don’t know your 70 percent? Pick a weight that will be challenging for 5. Something you know you could NOT do 10 of. Something you could maybe do 7 or 8 of if you had to. Take 3 minute breaks between sets

Wod-
27-21-15-9-6-3
Wall Balls
Burpees
25 doubles or 50 singles after every round including the 3
so
27 wall balls
27 burpees
25 Doubles
21 wall balls
21 Burpees
25 doubles
and so on…..

Dumbbell Sunday

Wod 1
8 Minutes
Single DB snatch and wall ball ladder.
1,1, 2,2,3,3 and on and on and on….
Now is the time to really concentrate on a big pull on your DB snatches and dropping under it a little bit. You want that dumbbell to fly up from your pull. Drive with you legs, finish with arm. the harder the pull the less press you will have to use. You don’t want to be pressing a dumbbell out too much and then going straight into wall balls which is another press.

Wod 2- 10 minutes
100m Overhead DB carry. switch arms at 50m
25 Doubles or 50 singles
10 Single DB hand clean and jerk
25 Doubles or 50 singles

Wod 3
8 Minute Amrap
15 DB squats, single DB
10 single arm devil press
10 single arm DB thrusters (finish 5 on each arm however you want)

Last week we ran! This week we get some machines out AND RUN!
Wod 1- 20 Minute amrap
Run 1 mile
with time remaining max calories on whatever machine you pick
Rest 5 Minutes
Wod 2- 20 minutes
Run 1 mile
with time remaining max calories on a DIFFERENT machine than you used for wod 1.


9am and 10am
Wod 1
21-15-9
Thrusters 95/65
cals

Rest 5
Wod 2
5 Rounds for time
7 Power cleans 115/75
7 Chest to bar pull ups

Rest 5

Wod 3
3 Rounds for time
25 Burpees
Hold plank for 1 minute