Warm Up

500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

WOD

20 MIN AMRAP

50 WALL BALLS 20/14

50 DOUBLE UNDERS

40 BOX JUMPS 24/20

40 T2B

30 C2B

20 POWER CLEANS 145/100

20 PUSH JERKS 145/100

10 SNATCHES 145/100

10 MUSCLE UPS

 

Teen WOD

5 rounds for time:

20 double unders

10 pullups

Run 200 m

Skill work:

EMOM for 7 mins:

2 weighted pull ups

Compare to: 7/28/2015

10-9-8-7-6-5-4-3-2-1

Squat Cleans 115/80

100m run

Rest 1 minute between each round

Score is time after last 100m run

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Danny

30 Box Jumps 24/20
20 Push Press 115/80
30 Pull-ups

WARM UP

3 ROUNDS

10 PUSH UPS

20 DOUBLE UNDERS

10 WALL BALLS

4 INCHWORMS

WOD

15 MIN AMRAP

10 RING DIPS

10 PISTOLS (5 EACH LEG)

5 STRICT HSPU

 

Teen WOD

25 box jump overs

15 hang power cleans

5 bar muscle ups

15 hang power cleans

25 box jump overs

Skill work:

3 x :30 max burpees (:30 rest)

Compare to: 8/10/2015

Warm Up

2 X

15 AIR SQUATS

10 WALKING LUNGES

20 PVC PASS THROUGHS

100 M RUN

WOD

BACK SQUAT

77% 1 RM 5 REPS

82% 1RM 1 REP

77% 1RM 5 REPS

85% 1 RM 1 REP

77% 1RM 5 REPS

87% 1RM 1 REP

THEN

1 MILE RUN

 

Teen WOD

3 min AMRAP:

5 KB swing

5 Back Squat

(rest 1 min)

3 min AMRAP

5 back squat

5 push up

(rest 1 min)

3 min AMRAP

5 push ups

5 KB Swings

Skill work:

Bar muscle up skills and drills

Compare to: 7/16/2015

Warm Up

RUN 400M

THERE AND BACK

LUNGE WITH A TWIST

KNEE TO CHEST

HIGH KICKS

HIP STRETCH WITH A TWIST

10 JUMPING LUNGES

WOD

EMOM 8 MIN

3 POWER CLEANS

3 FRONT SQUATS

3 JERKS

THEN

12 MIN AMRAP

CAL ROW 20/18

15 T2B

5 HANG POWER SNATCH 115/80