5.5.14 – WOD


Chino Police Department’s SWAT team getting their mobility on at CrownTown.




Jog 400 meters
20 Burpees
100 Double Unders

Mobility Prep: With a PVC for 2 rounds

1) Pec/Ant Delt :30, each side
2) 10 Pass Thrus
3) Lat/Post Delt :30, each side

Skill: Every 2 minutes for 5 rounds:

3 Position Snatch (Floor/Above Knee/Hi-Hang)

Rounds 1-2 @ 65%
Rounds 3-5 @ 70%

*complex style, all full (squat) Snatches

Strength: 12 minutes to establish a 5RM Deadlift

WOD: 10 minute AMRep of:

5 Knees to Elbow
10 Jumping Lunges, alternating
Push Jerk, 155/105 pounds

*round 1 do 1 Push Jerk, round 2 do 2 Push Jerks, round 3 do 3 Push Jerks, and continue that sequence as long as you are able in the 10 minutes


WOD: Teams of 4 for 5 rounds to accumulate AMRep:

Plank Rope Climbs
DB Thrusters
Sprint 200 meters

*one person at each station, sprinter dictates when team rotates

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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