Warm-up:
500m Row

3 rounds

8 OHS
8 GHD Situps
8 Pushups
8 Arch Rocks
8 Pullups
8 Ring Dips

Where’s Waldo…we Say—Where’s Joey?

Workout of the Day:

WOD #1
AMRAP in 7minutes

10 Virtual Shovels
20 Situps
  *3 minute rest—next WOD revealed 1 minute before start*

WOD #2Tabata Mashup
  Burpees
  Pullups
*Score was total number of reps*
  **5 Minute rest—next WOD revealed 1 minute before start**

WOD #3
3 Rounds for time of:
  200m Run
  5 Box Jumps
  15 Wall Balls

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Warm-up:

Burgener Warm-up (3 x - PVC, TB, Bar)

4 Rounds
” Bear Complex” (5 reps)
    Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

Add weight each round

Skill:
Improve a Weakness

Workout of the Day:

3 Rounds for time:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Use the same weight for all lifts

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Warm-up:

350m Row (10 Damper)
3 rounds
10 KBS
10 Turkish Getups
10 OHS
10 Medball Cleans

Skill:
L-Sit (work on holding for time)

Workout of the Day:

5 Rounds for time of:

5 Deadlifts (M/#275- W/#185)
30 Pushups

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Warm-up:

Get Moving for 10minutes (You Choose)

Sport:

Vertical Jump (Best of 3 attempts)

Mongo giving his Bride (Tracy) props on another job well done!

Workout of the Day:

Three rounds for time of:
30 Kettlebell Swings
10 Burpees
50 Sit-ups
20 Box Jumps

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Warm-up:

25-20-15-10
Double Unders (if no Double unders- Tuck Jumps)
Jumping Pullups
Stretch

Power:

Thrusters 3-3-3

Workout of the Day:

For time in any order:
Row 500m
Run 400m
Run 200m
21 Thrusters
21 Sump-Deadlift High Pulls
21 Knees to Elbows

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Warm-up:
500m Row

4 Rounds
5 Muscle Snatches
10 OHS
10 Dips
10 Hollow Rocks
3 Handstand Pushups (or 20 sec. holds)

Skill:
Training the Muscle up

Workout of the Day:

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.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.

  “Randy”

For Time

75 Power Snatches #75

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Warm-up:

2 Min Jumprope

3 Rounds
10 Barbell Deadlifts
10 Barbell Presses
10 Inverted Rows
10 Situps

Skill:
Snatch Balance

Workout of the Day:

  “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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