Teams of 3 WOD
2 RFT of:
100 Cal row
90 Sit-ups
80 DUs
70 Side Bar Hops
60 Hang Power Cleans 75/55
50 T2B
40 Push Press 75/55 (no rack)
30 Burpees
20 Devil Press 50/35
10 Wall Climbs
*Divide reps as desired, one athlete works at a time*
8min EMOM of:
7 HSPU
Sledgehammer Strikes 10/8
*Score is the total of sledgehammer strikes reps
=> Rest 5min, then…
See how many meters you can row in 5min
Cash-in: 200m KBs Farmer Carry 53/35 (one ea hand)
3 RFT of:
12 Single Arm RKBS (6 ea arm) 53/35 *a rep should NOT be counted when switching arms. 6 swings, switch arms then 6 swings* KB should be brought at between nipple/eye level*
15 Weighted Russian Twists 25/15 plate
12 Shoulder Press 45/35 (Please do not drop the empty barbells) – no rack
Cash-out: 15 Sandbag Power Clean 70/55
12min AMRAP of:
8 OHS 75/55
6 Hollow Rocks
8 Wall-Ball 20/14
6 Hollow Rocks
For Time:
75 Power Snatches, 75#
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.
To learn more about Randy click here
Women’s Rx: 55#
15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
3 RFT of:
100m Run with med ball 20/14
10 DB Thrusters 35/20 (1 DB ea side)
10 Hollow Rocks
10 Slam Balls 40/30
10 Ring Dips
10 Candlesticks
10 Power Snatch 115/85
Power Snatch + Low Hang Snatch + High Power Snatch
12min AMRAP of:
8 Single arm alternating KB Snatch 53/35 (4 ea side)
12 Jumping Lunges
12 Weighted Russian Twists 25/15 plate
8 Goblet Squat 53/35
Please take a look at the lost & found on the front table. We will be taking any unclaimed items to Goodwill on 5/15.
**Ring MU**
7min AMRAP:
5 Supinated Rings Rows (Rx: Rings touch chest to full ext at the bottom)
5 G2OH Plate 45/35
5 Burpee
Please take a look at the lost & found on the front table. We will be taking any unclaimed items to Goodwill on 5/15.
For time:
75 Sledgehammer Strikes
75 Ft Bear Crawl
75 Sit-ups
75 Hang Power Snatch 45/35
75 Push-ups
75 Back Squats 45/35
75 Mountain Climbers (Rx: foot comes by hand)
75 DU
75 Flutter Kicks
75 Hang Power Cleans 45/35