A. Jerk
5 RM
B. Open WOD 11.5
20 min AMRAP
5 Power cleans (145/100)
10 T2B
15 Wallballs (20/14)
A. Back Squat
3-3-3
B. 5 rounds
15 KBS (2/1.5)
10 Burpees
5 Muscle-ups
Partner WOD
20 Man-makers (35/25)
30s Hollow hold (ea)
40 DB Snatch
50 V-ups
60 Wallballs (20/14)
70s Plank hold (ea)
80 Walking lunges w/ db in front rack
90 AbMat Sit-ups
1000k Row
90 AbMat Sit-ups
80 Walking lunges w/ db in front rack
70s Plank hold (ea)
60 Wallballs (20/14)
50 V-ups
40 DB Snatch
30s Hollow hold (ea)
20 Man-makers
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
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.
Open Gym
-or-
Suggested WOD
20min AMRAP
25 Burpees
15 Body-weight Back Squat
A. Push Press
3 RM
B. 7 min AMRAP
20 Double unders, 1 strict HSPU
20 Double unders, 2 strict HSPU
20 Duble unders, 3 strict HSPU
etc...
Keep adding 1 HSPU each round
C. Alternating Tabata
Hollow hold
Plank hold
A. Power Clean
6-6-6-6
B. 4 rounds
21 calorie row
14 T2B
7 Clean & Jerk (155/105)
A. Over Head Squat
3-3-3-3-3
B. 21-15-9
Power Snatch (115/75)
Box jumps (24/20)
Team of 5
One person working at each station (Rower sets the pace)
for 30 minutes
Station 1: 300/250 Row
Station 2: DB Push-press
Station 3: Walking Lunges
Station 4: Odd Object (Sled Push/Pull/Atlas Stone Carry)
Station 5: Plank Hold
A. "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Open Gym
-or-
Suggested WOD
13 min AMRAP
80 Double-unders
70 Dumbell Snatches (50/35)
60 KBS (1.5/1)
50 cal Row
40 HSPU
A. Deadlift
3-3-3
B. Open WOD 12.3
18 min AMRAP of:
15 Box Jumps (24/20)
12 Push-press (115/75)
9 T2B
A. Squat Snatch
2 RM
B. Tabata
Power Clean (135/95)
Rest 1 Minute
Air Squat
Rest 1 Minute
Handstand Hold - Open floor
Rest 1 Minute
Plank Hold
A. Back Squat
5 RM
B. For time
9-15-21
Bar-facing Burpees
OHS (95/65)
Partner WOD
0-20 min
1 Mile Run (together)
AMRAP in remaining time of:
30 Walking Lunges
20 Push-ups
30 Sit-ups
20-40 min
2k Row
AMRAP in remaining time of:
30 KBS (1.5/1)
20 Push-press (115/75)
30 Pull-ups
Anyone remember this?
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Open Gym
-or-
Suggested WOD
For total distance:
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest for 50 seconds
A. Bulgarian Split Squat
5-5-5-5-5
B. Open WOD 13.4
7 min AMRAP
3 Clean & Jerk (135/95)
3 T2B
6 Clean & Jerk (135/95)
6 T2B
...keep adding 3 reps each round
B. Alternating Tabata
Hollow hold
Plank hold
A. Front Squat
2 RM
B. Open Wod 18.zero
21-15-9
Alternating DB Snatches (50/35)
Burpee OTB
C. In time remaining work on a Goat
Possibilities:
Kipping
Double unders
Handstands
A. Press
5 RM
B. For time:
10 Ring Muscle Ups*
25 Thrusters (75/55)
1k Row
25 Thrusters
10 Muscle Ups
*Sub 20 C2B or 20 Ring Rows