THURSDAY 150129

Wendler Strength Series for Shoulder Press (Week 3)

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

30 Double Unders or 60 Weighted Jumps
10 Lateral Bar Over Burpees
5 Barbell Thrusters

Note: Complete Three Rounds of this Triplet resting up to 5:00 between rounds. Men’s prescribed Thruster weight is 115lb. and women’s weight is 75lb. How many people can complete a total of 9 or more rounds with prescribed weight?

LAPD

Los Angeles Police Department Class 8-14

_______________

Congratulations to LAPD Recruit Class 8-14 on successfully graduating the challenging LAPD Police Academy. Class 8-14 utilized CrossFit methodology and workouts for the duration of their 6 month Academy with astounding results. The photograph above was taken on their “Pride Run” and final CrossFit workout with Greg Amundson.

______________

Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week Four of the Clinic and focuses on the Press series.

Clinic WOD:

Complete Three Rounds of Maximum Repetition Strict-Pull-up

Rest as needed then,

As Many Rounds As Possible in 10:00 of:

21 Hang Power Cleans
15 Squats
9 Parallel Bar Push-ups

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Box Steps (Weighted if Possible) 3 Sets of 5 Repetitions Each Leg

Conditioning:

Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Parallel Bar Pass Through or Tuck (Every Second Counts!)
Russian Kettlebell Swing
Weighted Jump Rope
Strict Pull-up, Band Pulls or Modified Rope Climb
Bosu Ball Push-up (Both Hands on Bosu Ball)

Compare todays effort to last Monday. Try for one more repetition at each station!

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.

_______________