Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-tricep push-ups, 10-ring dips.
Strength: Bench 1) 5 x 65% 2) 5 x 75%, 3) max reps x 85%
WOD: “In honor of fallen LAPD SWAT Officer Randy Simmon’s KIA 02/2008″. 75-power snatches.
RX: 75 / 55, L-2: 45lbs
Games Atheletes: Open WOD 2.
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
SCORES MUST BE SUBMITTED BEFORE SUNDAY, 5PM PT
Youth and Pro Athlete
Strength: Ring flys and extensions.
Speed: Agility’s and Break on the ball drills.
Endurance: 10k 45lb ruck march
Pre wod skills: 20-windshield wipers, 135/95
Post WOD recovery: Lacrosse ball and foam roller MFR.