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[-] WOD 021902

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Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“Over Easy”
RX
For Time:
75/50 Calorie Bike
Directly Into…
3 Rounds:
21 Pull-ups
15 Overhead Squats (75/55)
9 Power Clean and Jerks (75/55)

RX+
For Time:
75/50 Calorie Bike
Directly Into…
3 Rounds:
21 Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

 

[-] WOD 021901

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Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Wet Floor”
RX
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)RX+
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Extra Credit

A. 3×8: Alternating DB Snatch
B. 3×8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions
1 Set: 1:00 On – GHD Sit-ups

 

[-] WOD 011931

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Weightlifting

Hang Power Snatch + Power Snatch
On the Minute x 10
1 Hang Power Snatch + 1 Power Snatch

Metcon (Pulse Zone Yellow / Red)

Randy (Time)
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

 

[-] WOD 011929

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Metcon (Pulse Zone Yellow / Red)

“Hangnail”

RX
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (35/20)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (185/135)

RX+
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

 

[-] WOD 011928

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Weightlifting

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

Metcon (Pulse Zone Yellow / Red)

“Life Jacket”
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

 

[-] WOD 011926

By: 0

Metcon (Pulse Zone Yellow / Red)

“Bird Box”
RX:
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (95/65)
15 Rope Climbs
50 Power Snatches (75/55)
75 Box Jump Overs (24/20)
100/70 Calorie Row

RX+:
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row