WOD

Shoulder Press 3×1 (95%, 100%, 105%)
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EMOM 21
a:) Wallball 12 reps
b:) Chest To Bar 8 reps
c:) HSPU 6 reps

”Flight Simulator”

20 Minute time cap

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is not modifying!!!!

We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

Back Squat 3×1 (95%, 100%, 105%)
Compare to FRIDAY, DEC 20, 2013
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AMRAP in 15 minutes of:
200m Run
15 Back Squat 60/40kg
10 Box Over jump 24/20″

Rest day
__________
Open-Gym 1000-1400
Open-Gym 1800-2000

DELOAD WOD

For time:
400m Run
30 Wallball shots 20/14p
400m Run
30 Pull-Ups
400m Run
30 Burpees
400m Run
30 Box Over Jump 24/20″
400m Run
30 Toes To Bar

DELOAD WOD

”Randy”

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
__________
SALI AUKEAA 15:30 iltapäivän tunteja varten.

Rest day
_________
Open-Gym 1600-1800
Työntötekniikka 1800-1915
Open-Gym 2000 saakka

DELOAD WOD

Death by Thrusters 42,5/30kg

1st minute 1 Thruster
2nd minute 2 Thrusters
3rd minute 3 …
4…4… so on…

Continue as long as you are able to perform the prescribed reps within the minute.

DELOAD WOD

”Chelsea”
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

DELOAD WOD

”Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders