Warm-up

Row/Burpees/Dynamics

Row 1000m/ Jump rope 4 mins
10 Burpees
10 Air Squats
10 Pushups
10 Situps

Dynamics:
-Heel walks/Toe walks
- Knee hug/Quad hold
-Leg cradle/Russian walks

Core:
3 Rounds
Hollow hold 25 secs
Superman    25 secs
V- ups           25 secs

Barbell:
3 rounds
RDL                    x5
Shoulder press x5
Back Squat        x5

Be sure to warm up your shoulders for Gymnastic movements and barbell work.
Take the proper steps to warming up. Make certain that you have a good sweat coming off of your warm up.

Metcon

557 Conditioning Club
Starting at 0:00
A. 5' Burpees to 6" target above reach
Starting at 10:00
B. "RANDY" 75 Snatches at (75#/55#)
Starting at 20:00
C. 6' AMRAP
20 Wall balls
10 HSPU
5 Bar MU
Starting at 30'
D. 7'
10 C2B
10 Pistols
30 DU
Starting at 40'
E. Run 800m for time

A.: Metcon (AMRAP - Reps)

5' of burpees to a 6" target above reach

B.: Randy (Time)

For Time:
75 Power Snatches, 75#

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.

To learn more about Randy click here
 

(75#/55#)
Time cap 7'
*If you get time cap place the 7:00 as your time and place the amount of reps you got in the comment box

C.: Metcon (AMRAP - Rounds and Reps)

6' AMRAP
20 Wall Balls (30"/20#)
10 HSPU
5 Bar Muscle ups

Stay focused. If you don't have Bar MU work on cycling of C2B.

D.: Metcon (AMRAP - Rounds and Reps)

7'
10 C2B
10 Pistols
30 DU

If you did C2B on part C. do regular pull ups but work on cycling and being efficient.
If you wont have pistols then do 25 Squats to sub for 10 Pistols.

E. : 800m Run (Time)

Max Effort 800m Run

FOCUS!

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