WOD – Mon, Jun 19
Warm Up
SPECIFIC WARMUP
POWER SNATCH (Light lbs on BB)
5 deadlifts to mid thigh snatch grip
5 deadlifts – shrugs
5 muscle snatches
5 hang power snatches
5 power snatches
SNATCH CYCLING
3 negative to the hip
3 negatives to the mid-thigh
3 top-to-top hang power snatches
3 top-to-top power snatches
WOD PRIMER
On a 9:00 clock:
10 snatches (light)
8 snatches (light-to-moderate)
7 snatches (moderate)
10 snatches (workout weight)
– Rest 1:00-1:30 between sets.
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.
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
For time:
75 power snatches (45/55 lb)
BEGINNER
For time:
50 power snatches (35/45 lb)
INTENDED STIMULUS
- Last performed on December 23, 2022.
- 3:00-7:00.
- Sets of 10+ reps at a time.
- Short rest breaks that are :10-:15 at most.
- Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed on February 7, 2008, in the line of duty. Officer Simmons is survived by his wife and two children.
Cool Down
1 set:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 glute bridges
:30 jump rope
– Rest :10-:15 between movements.
1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01.