Wednesday the 22nd of April, 2009
3 minutes max points suicide run
2 minutes rest
3 minutes max reps dead lift
10 minutes skill practice: rope climb
Monday the 20th of April, 2009
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
Saturday the 18th of April, 2009
For time:
100 Inverted burpees
Post time to comments.
Friday the 17th of April, 2009
“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.
Thursday the 16th of April, 2009
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Tuesday/Wednesday the 14th/15th of April, 2009
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Monday the 13th of April, 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday the11th of April, 2009
Three rounds for time of:
45 pound Sumo Deadlift High Pull, 50 reps
21 Burpees
Run 400 meters
Post time to comments.
Friday the 10th of April, 2009
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday the 9th of April
May 1st, 2009.
Run 5k
Post time to comments.