Friday: Two More Heroes!

Friday: Two More Heroes!

Friday: Two More Heroes!

Wednesday’s Hero WOD’s were tough! Congrats and Thank You to everyone who came out & paid their respects to our Heros “Nutts” & “Michael”


Today we’re going a little more on the technical side for a Hero WOD – All Levels & Level 1/2 are paying respect with ‘Randy’ while Level 1 is doing their part by performing ‘Brenton’.


See you all at the box!

-“Randy Simmons 51 a 27 year LAPD veteran and SWAT team member was killed February 6 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.”


-“Field Training Officer Timothy Quinn Brenton 39 of the Seattle Police Department was shot and killed in a drive-by shooting while on duty on October 31 2009. He is survived by his wife Lisa his son Quinn and daughter Kayliegh.”

Friday’s Training: 

30 on 30 off x10 rounds rest 5 min then repeat!


1st set

3 ball slams

3 sit ups


2nd set

3x wall ball

3x back extensions

Pre-Skill Structural: KB Walking Lunge Down Floor x3


Skill: Overhead Squat

  • 10-12 reps @ 21×1


WOD: “Brenton” – 5 Rounds for time: (20 minute cap)

  • Bear Crawl 100′ (down the floor & Back)
  • Broad Jump 100′ (down the floor & Back)
  • 3 burpees at the start of every minute

Ax4. Hang Power Snatch

  • 6 reps 



B1) 2KB in front rack walking lunge down floor

B2) GHD Raise

  • 10 reps @ 2020


C. Hero WOD “Randy”

  • 75 Snatches for time

Ax4. Power Snatch Complex

  • 3x Power Snatch
  • 3x Behind the Neck Push Press
  • 3x Overhead Squat



B1) Bulgarian Split Squat

  • 8 Reps Each Leg

B2) GHD Raise

  • 10 reps @ 2020


C. Hero WOD ‘Randy’ (10 min cap)

  • 75 Power Snatches for time (75/55)