Sunday, December 29 2024

WODs *Athletes choice*

Randy For Time:

75 Power Snatches 75/55lbs MRX 65/45

OR

Isabel (power or squat) For Time:

30 Snatches 135/95lbs MRX 95/65

OR

For Time:

100 Dumbbell/Kettlebell Snatches Alternating Arms

DBs = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20lbs

(15min time cap for all WODs)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Core Development

2×10 Weighted Sit-ups (heavy)

2×10 Seated Box Jumps

2x1min Low Plank Hold Knee to Elbow Touches

2×10 V-Ups

2×10 Dip Bar/Ring Hold Leg Lifts

2x1min Low Plank Hold