WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Metcon

    2x

    3 min

    400m run

    max T2B in remaining time

    3 min

    400m run

    max KB swings 53/35lb in remaining tme

    3 min

    400m run

    max Calorie row in remaining time

  • Strength

    Bench press 12-12-12

    *across

    Metcon

    EMOM 8 (alternating)

    20 Box jump 24/20”

    :40 Hollow hold

  • Metcon

    “Fran”

    21-15-9

    Thruster 95/65lb

    Pull-up

  • Strength

    Overhead Squat 10-10-10

    *across

    Metcon

    30-20-10

    DB snatch 50/35lb

    Burpee

  • Metcon - Partner WOD

    50-40-30-20-10

    Wal ball 20/14lb 10/9’

    Russian Twist 25/15lb

    Deadlift 185/125lb

  • "RJ”

    5 RFT

    800m Run

    5 Rope Climb 15’

    50 Push-up

    Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.