WOD
THIS WEEK’S WORKOUTS!
This page is updated weekly, so make sure to check back in to checkout the daily workouts.
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Metcon
3 RFT
800m run
30 DB snatch 50/35lbPost workout accessory
Handstand skill work -
Strength
Back squat/Press Week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@90% - goal 6Metcon
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 6Metcon
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-upsVeteran 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.