Monday September 1, 2014

Happy Labor Day

There will be no coached WOD today, but we will be coaching tomorrow!  See you at 1630

Wod:
5K Run

Friday August 29, 2014

Wod:
3 rounds for time

100 m farmers carry left hand 53/35#
100 m farmers carry right hand 53/35#
10 Toes to Bar
10 Kettle Bell Swings 53#/35#

Thursday August 28, 2014

Warm up:
800 M run


Wod:
50 burpees for time
2 min rest
100 DU for Time

Wednesday August 27, 2014

Skill Work:
Clean and Jerk

Wod:
3 Rounds for time
5 ring rows
100 m run
15 Ground to Overhead- 115#/75#

Tuesday August 26, 2014

Wod:

3 Rounds for Time
Run 400 meters
30 sit ups
20 pull ups
10 air squats
5 burpees

Monday August 25, 2014

Warm up:
Stretch your shoulders!

Wod:
For time
400 meter overhead walking lunges 20#/14#
*5 push ups every time the wall ball goes below the top of your head *DO NOT REST IT ON YOUR HEAD

Saturday, August 23, 2014

Partner workout derived from:

Danny

AMRAP in 30 Minutes

30 Box Jumps @ 24/20"

20 Push press @ 115/75#

30 Pullups

Only one partner works at a time, teams decide how to divide workload

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.