Push Press
2-2-2 @ 80% of 1RM

W.O.D.
5 Rounds
100 Single Unders
5 Pistols – L Leg (box)
5 Pistols – R Leg (box)

AMRAP I (15 Mins)
25 Sit-Ups
25 Push-Ups
10 Pull-Ups
10 Burpee Box Jump

AMRAP II (10 Mins)
12 KB Get-Up Sit-Up Right
12 KB Get-Up Sit-Up Left
10 Side to Side Box Jumps Right
10 Side to Side Box Jumps Left

AMRAP III (10 Mins)
8 Overhead Squats "Snatch"
16 Shoulder Press
12 Bíceps Curl

5 rounds, EACH for time of:
Pull Up, 6 reps
Burpee to 24″” Box Jump, 12 reps
24kg (16kg) American Swing, 24 reps

First time doing snatch and shoulder didn't hurt...

Division Training Day!

"Deck of Cards" with a partner

Diamonds= Burpees
Hearts= Air Squats
Clubs= Push Up's
Spades= Sit Up's
Joker 400m Run

14:50ish

1RM backsquat = 70k

1x gasses

5 rounds
5 Power Cleans 30k
10 Wall Balls 6k
45 single skips (15 DU)

1 x gasses

4 Rounds:
7 Front Squats (135)
4 Burpees
7 Push Press (135)
4 Burpees
7 Pullups
4 Burpees
7 Wall balls
4 burpees

8' AMRAP of:

20 wall balls- 20#
20 situps
25 Double Unders

3 rds + 13

Warmup
3 rounds of 10 reps
Samson stretch 15 secs each side
Push-ups
Sit-ups
Air squats

Total distance in 22 minutes: 2.45 miles mostly on speed 6 - 6.5, finished at 8.5

75 Power Snatches, (55 pounds)

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.