Thursday 2/22/18

Open Gym

-or-

Suggested WOD

5 rounds for reps

min 1: Row for Cal

min 2: Max Un-broken Pull-ups

min 3: 10m Shuttle Sprints

min 4: Rest

Mike Pietragallo
Tuesday 2/20/18

A. Deadlift

5-5-5-5-5

 

B. For quality NOT time

4 rounds

20 Death March Steps

100m Waiter walk + Suitcase Carry

50 AbMat Sit-ups

Mike Pietragallo
Monday 2/19/17

A. Power Snatch

3 RM

 

B. Open WOD 17.1

10 Alternating DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

20 Alt DB Snatch

15 Burpee Box Jump Overs

30 Alt DB Snatch

15 Burpee Box Jump Overs

40 Alt DB Sntach

15 Burpee Box Jump Overs

50 Alt DB Snatch

15 Burpee Box Jump Overs

*20 min time cap

Mike Pietragallo
Thursday 2/15/18

Open Gym

or

Suggested WOD

For time

21–15–9

Cal Assault Bike

Thrusters (95/65)

directly into…

15–12–9

Cal Row

Hang Squat Clean (95/65)

directly into…

12–9–6

OTB Burpees

OHS (95/65)

Mike Pietragallo
Saturday

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

Mike Pietragallo
Friday

"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.

 

sakai-lowres.jpg
Mike Pietragallo
Wednesday

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

 

Mike Pietragallo
Tuesday

A.  Power Clean

6-6-6-6

 

B.  4 rounds

21 calorie row

14 T2B

7 Clean & Jerk (155/105)

Mike Pietragallo
Monday

A.  Over Head Squat

3-3-3-3-3

 

B. 21-15-9

Power Snatch (115/75)

Box jumps (24/20)

 

Mike Pietragallo
Saturday 2/3/18

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

 

Mike Pietragallo
Thursday 2/1/18

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

Mike Pietragallo