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
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
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Strength
Bench press 12-12-12
*across
Metcon
EMOM 8 (alternating)
20 Box jump 24/20”
:40 Hollow hold
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Metcon
“Fran”
21-15-9
Thruster 95/65lb
Pull-up
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Strength
Overhead Squat 10-10-10
*across
Metcon
30-20-10
DB snatch 50/35lb
Burpee
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Metcon - Partner WOD
50-40-30-20-10
Wal ball 20/14lb 10/9’
Russian Twist 25/15lb
Deadlift 185/125lb
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"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.