WOD 05/04/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 5 Minute AMRAP @ 70% RPE of:
1 Power Snatch (45/35/15/PVC)
5 OHS
10 Squat Jump
150M Row
B- 1 Power Snatch + 3 OHS (Tempo: 2/3/x/1)-
12 Minutes To A Max For The Complex
C- Squat- 4/4/4/4/4/4/4/4@80% of 04/01/16 or 12/27/15 + 5-10#’s More than 04/20/16
D- Randy = For Time:
75 Power Snatch (75/45)
LAPD SWAT Officer Randal D. Simmons
Notes: Load bar correctly (Weight on the Bar>Bar itself) and do not drop!
Strength WOD
Warm-up
400M run
2 rounds
10 Russian Swings
10 goblet squat ; 5 minute cap
Back Squat (3×5 Reps across)
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time
15-17 minutes
Sumo Deadlift (10RM)
15 minutes to a heavy set of 10 reps.
Share bars to make set up and clean up move smoothly.
15 minutes to a heavy set of 10 reps.
Share bars to make set up and clean up move smoothly.
Push Press (3×5 reps across)
A good starting weight is 70 % of 1RM
15 min cap
Remember ladies if you wanna go RX on this workout- it’s 55# not 45#!
First of all, that photo is amazing.
3 more Regional WODs out… really interesting mix so far. 3 & 4 in particular… 115/80lbs power cleans in WOD 4 seem suspiciously light to me for elite athletes, right? You think grip from the PU immediately before are going to slow people down?
Also 3×7 DL @405 and 120 (total) GHD Sit Ups in WOD 5, woof.
I may look into going up to Albany after all, this could be exciting.
Picked a bar up from the ground today for the first time since March 25th! Thank you for your patience and help Coach Dariel and Coach Iz, I appreciate it! Thank you to the 6am crew for your support, all of you are helping me make my way back; Ernie, thank you for reminding me to take it slow!
Nice work Rob
Thanks Tina!
And Welcome back Rob!! Good to hear that you back at the box and feeling good.
Fell off for a bit after vacation but no excuses!
A) 5min AMRAP of : 1PWSn/5 OHS/10 Jump Sq/10cal Bike
B) Power Snatch + 3 OHS – 155lbs
C) Squat 8×4 – 5@255/3@245 (245 was the correct load, had some confusion)
D) 8min AMRAP of : 3 PWSn @135 / 3 Ring MU – 5rds+3
E) Tabata SlamBall Wall Slam thingy
F) GHD Hip Ext Reverse Fly 3×12
– Weighted Ring Row 3×12 +vest
– Weighted Ring Push Up 3×10 +vest