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.

21-15-9
Thrusters
Pull-ups

My first ever attempt at Fran.

5 rounds for time of:
9 Deadlifts, 45 lbs
6 Hang power snatch, 30 lbs
3 Front squat, 45 lbs

Annie
50-40-30-20-10
Double unders
sit ups

rest 2min

5min max rep KB snatch 2pd
then run 800m

Annie: 9:42
KB: 25

Capped at 15 mins.

I did 3 rounds + 20 Lunge + 10 pushup

I did Rx 40 lb lunges

Pre-WOD: Work up to a Heavy Hang Power Snatch

WOD: 12 minute AMRAP
7 HSPU
14 KB Swings (53/35#)
21 II Unders (3 Burpees, 21 Singles)

Post: 50 GHD or 125 Sit Ups

Strength:
3 Rounds
12 GHD Situps
12 Single Leg Romanina Deadlifts
12 Good Mornings
Sam-65#

Conditioning"
5 RFT
Run 400M
10 Deadlifts @ 50% of 1RM
Sam-85#

MOD: Rowed 500M for rounds 2-5

Warm Up
2 laps
15 Body Weight Squats
15 Pass Throughs

Amp UP (as many reps as possible in 5 min)
9 Box Jumps (used stair)
6 Push Press (35lbs)
3 Toe Touch (Knee lift)

WOD-10, 6, 4, 2, 1 (1RM)
Power Clean-70lbs
Dead Lift-155lbs
Back Squat-65 (hard time doing the squats and getting low enough with proper form)

Sprint Intervals:

100m (curve work in spikes - cold and windy) - 8x100m - all reps done between 13.5 to 14.5. Rest 3 to 5 mins between reps

Deadlift 1 RM