Tuesday 5.11.10

Randy Simmons was a 27-year veteran of the Los Angeles Police Department and long time member of their SWAT team. He was killed in the line of duty on 2-6-08 at the age of 51. He left behind a wife and two children. Our metcon WOD today was dedicated to him one week after his death.

Weighted Pull Ups 3x5 or 3x max unweighted pull ups

75 power snatches for time @ 75 lbs/ 55 lbs.

WOD Tips:
For the SWOD, find a weight you can do pull ups with and get 3 sets of 5 reps at. If you fail to get 5 reps on any of the three sets, make up those reps afterward so that you still achieve 15 total reps at your chosen weight. If you cannot do weighted pull ups, do the most difficult pull up variation you can. For this WOD, only actual pull ups (palms facing away) will be a used, not chin ups (palms facing you).

For the metcon, the WOD is pretty simple. Load your bar and get to snatchin'. Try and do the rx'd weight as long as you can do it with good form. Even if it takes you twice as long as someone else, try not to lower the weight on the bar. This WOD is a tribute to a hero, so let's try and do it justice!

Post weights and time to the comments section! bc


  1. Metcon: 5:15. back and knees sore from moving all day yesterday.

    SWOD: 40, 40, 40x3. Alt. with Hip Ext between sets

  2. SWOD negatives
    WOD 8:55 35#

  3. Swod: neg
    Wod: 45# in 12:49

  4. SWOD: practiced muscleups and did bench press

    Metcon: 8:49 with 75lbs

  5. SWOD:
    Pull ups with 40 lbs for 3 sets of 5 reps
    Also did dips with 40 lbs for sets of 9, 8, and 7

    "Randy" as rx'd in 7:02. Not my best effort but my grip was shot!

  6. SWOD: Pullups with a little jump and some chinups

    WOD: 14:11 or 12:11 (can;t remember exactly right now) at 35 lbs--still trying to get form right before adding more weight....

  7. Not sure if this is the right place to put this... I challenge everyone who can do a muscle up to the 30 muscle ups for time workout. Any takers?

  8. Swod: negative pull ups
    Metcon: 10:21 as rx'd :)

  9. SWOD: 3 unassisted pull ups!
    Metcon: 8:25 w/ 35lbs

    First time EVAH for a pull up. They were kinda ugly, somewhere between a kip and a weird frog thing with my legs, but hey! it is a start. Went with lower weight on the metcon as I struggle with this. I'd say around #50 I got it.

  10. Rubber band pull ups. 16:52 @ 45 lbs.

  11. SWOD: practiced muscle ups...still "almost" there. My wrist is battered and my pride is bruised :(!

    MetCon: 7:42 as Rx

    That MetCon was so much fun! I have been working on snatches for a long time and it is a good feeling to finally feel solid in my form. See you all in the a.m.!

    METCON:9:14 AS RX

  13. Rubber band Pull ups.

    55@ 7:00

    Metcon was different, should have used a little more weight, but still nursing the elbow and shoulder. Glad to see Danyel made it to one of the classes. I know Dave and John were there, but don't see their posts. Also Craig worked out with us, glad to have him back, he is such an inspiration.........

  14. SWOD: Neg pull ups and assisted
    Metcon: 13:42 @ 45lbs