WOD

THIS WEEK’S WORKOUTS!

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

  • Metcon
    3 RFT
    800m run
    30 DB snatch 50/35lb

    Post workout accessory
    Handstand skill work

  • Strength
    Back squat/Press Week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@90% - goal 6

    Metcon
    AMREP 6
    5, 10, 15 etc KB swing 53/35lb
    10 Abmat sit-up

  • Metcon
    For time:
    60 burpees
    50 wall ball 20/14lb 10/9'
    40 thrusters 45/35lb
    30 toes-to-bars
    20 pull-ups
    10 chest-to-bar pull-ups

  • Strength
    Deadlift and Bench week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95% - goal 6

    Metcon
    4 RFT
    15 V-up
    30 Air squat

  • Strength
    Front squat 8-8-8
    *across

    Metcon
    EMOM 12 (alternating)
    :30 Handstand hold
    50 Double-under
    :30 Hollow hold

  • "RJ"
    5 RFT
    800m Run
    5 Rope Climbs 15'
    50 Push-ups

    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.