3.21.24

Metcon
6 Rounds E5M
15/12 Calorie Bike
10 T2B
5 Wall Walks

Accessory
Reverse Hypers 5x20
Single-leg KB Romanian Deadlifts 5x10 each leg

3.20.24

Weightlifting
7 Rounds E4M
3 Position Clean
1 Squat Clean +
1 Hang Squat Clean +
1 High Hang Squat Clean

Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 8 Box Jumps @ 30/24” (RX+ 36/30”)

3.19.24

Metcon
Partner WOD
30 min AMRAP
20 Burpees
50 Push Press @ 75/55
750m Row
Last tested on 3/14/2017

Accessory
Strength Superset
DB Bench Flyes 4x15
DB Bench Press 4x8

3.18.24

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.

Metcon
“Randy”
75 Power Snatches @ 75/55

Strength
5 Rounds E2M
2 Hang Power Snatches

Accessory
10 min EMOM
O: 5 DBall over 7’ bar
E: 5 DBall Squats
RX: 100/60

3.16.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM 

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit
Metcon
20 min EMOM
1: 12 GHD Sit-ups
2: 150/125m Row
3: 2 Rope Climbs
4: 15 KB SDHP @ 53/35