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Karen

Randy

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Workout

180512

Please come early to warm-up. Gym will be open by 7 a.m. at the latest. Suggested warm-up: 5 mins foam roll 5 mins run/bike/row 5 mins specific mobility (hips, shoulders and ankles) 5 mins dynamic stretching Crossover Symmetry Routine 5 -10 mins Empty barbell work (muscle snatch and overhead squat) 5-10 mins Gymnastics practice (kipping or muscle up progression) We will work on med ball cleans for fundamentals.

Metcon (No Measure)

In 12 minutes perform:
3 unbroken sets of strict pull-ups
or
20 jumping negatives (3-5 seconds down)

and

180 feet handstand walk
or
30 handstands with a 1-2 sec hold with feet off wall

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

11 min time CAP

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

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.

8 min time CAP

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, May 12, 2018

Male Clients

Russell
Cote

Saturday 7:30am WOD

6:22

Female Clients

Casee
Richmond

Saturday 7:30am WOD

7:02

Ann
Schelin

Saturday 7:30am WOD

7:35

awful