Hero Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
Strength + MetCon Shoulder Press (Weight) Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Deadlift (Weight) Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Metcon (Time) 21-15-9 Cal Row Dumbbell Box Step Overs (24/20) Double DB Clean and Jerk (35/25) Rx+ (50/35) Warm-up
Midline Madness Metcon (AMRAP – Rounds and Reps) CoreWOD: 8min AMRAP 10 Barbell Roll Out 10 Floor Wipes 8 GHD Sit Ups Metcon (AMRAP – Rounds and Reps) 12mins Increasing Reps by 3: 3 Knees to Elbow 3 Over Head Squats (95/65) 3 Hollow Rocks Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
Strength + MetCon Back Squat (Weight) Back Squat: Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Metcon (Time) 5 rounds for Time: 25 Double Unders 10/9 Cal Row 10 Box Jump Overs 8 ALT DB Shoulder to Over Head (50/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min
Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP: 10 Dead Lifts (155/105) 10 Hang Cleans 40 Burpees 10 Front Squats 10 Push Jerks 400m Run Rx+ (185/125) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring
