THRUSTERS, TOE TO BARS, ROWING

May 29th Workout of day: Work up to a Thruster 1 rep max (From the ground) then… 4 Rounds for Max Reps: 1 Min Thrusters 95/65 pounds 1 Min Toes to Bar 1 Min Row for calories 1 Min Rest post total reps

BENCH PRESSES, "RANDY", SLED DRAGS

 May 28th Workout of day: Bench Press 5-3-1+ (75%,85%,95%) then… 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. Finisher: 2 x 400 Meter Sled Drag...

CLEAN AND JERK, "AIR FORCE WOD"

May 22nd Workout of the day: Work up to a Clean and Jerk 1 rep max then… “Air Force WOD” For time: 20 Thrusters 95/65 pounds 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use...

BENCH PRESS, KNEE RAISES, SWINGS, RUNNING

May 20th Workout of the day: Bench Press 3-3-3 + (70%,80%,90%) then… 5 rounds for time: 12 Hanging Knee Raises 21 Kettlebell Swings 53/35 pounds 400 Meter run post time completed

OVERHEAD SQUAT, PULL UP, WALL BALL, SIT UP, ROPE CLIMB

May 20th Workout of the day: New Olympic Lifting Wednesday night class with Coach Ricky 730pm – 9pm (10 dollar drop in) Work up to a 1 rep max Overhead Squat Strict Pull up 3 x max reps then… For Time: 50-40-30-20-10 Wall Balls (20/14) Sit-ups Finisher...