WOD – Fri, Dec 23
Warm-up
Back Squat (E3MOM 18
1x 5 75%
1x 3 85%
1x 2 95%
1×1 100% Finding New 1 RM
1×1 100%
1×1 100%)
1x 5 75%
1x 3 85%
1x 2 95%
1×1 100% Finding New 1 RM
1×1 100%
1×1 100%)
2nd test to find new 1 RM back squat
During rest
Perform 3 Hang power snatch climbing w/ empty BB.
Prepare for “RANDY”
Randy (Time)
For Time:
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.
INTERMEDIATE
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.
INTERMEDIATE
Same as RX
BEGINNER
For time:
75 power snatch (35/45 lb)
INTENDED STIMULUS
- Complete the workout between 6:00-10:00.
- Shoot for quick touch-and-go sets of 10+.
- Rest less than :05 between sets. A deep breath or 2 and then back on the bar.
- Head down and go!
Cool Down
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation focus on hips and shoulder’s.
2 sets:
:30 KB goblet squat
– Rest :10
:30 KB bent over row
– Rest :10
:30 KB swings
– Rest :10
1 set:
:30 pigeon stretch/leg
:30 couch stretch/leg
:30 front to back leg swings/leg
:30 pvc or band pass through
BUILD-UP BACK SQUAT
2sets:
1×8 50% of 1RM
1×5 65%
– Rest 1:00between sets.