Last 44 rep challenge burpees
Warmup
500m row
30 squats
20 situps
10 pushups
sampson strectch
WOD #1
running clock 1 pullup first minute
2 pullups minute 2
3 pullups minute 3
etc…..
till you can’t finish the amount of that minute
or Hopper Deck Card 10 of Diamonds
5 rds for time
25 wallballs
30 pullups
44 rep challenge situps
3 rds for time
15 deadlifts 115#/95#
20 chest flys 25#/40#
25 d.b. kickbacks 15#/25#
30 back squats 35#/50#
400m run
or Hopper Deck Card Queen of Diamonds
21-15-9 reps
225# deadlifts
handstand pushups
This past week has been hard, with the 4 officers in Oakland being gun down. Our hearts go out to their families. Police Officers and Firefighters should be thanked everytime we see them. They have the bravest hearts, willing to lay down their own lives to protect ours. If you know someone or have a family member give them the biggest hug and thanksfrom all of us. You family members have the biggest hearts also and we thank you.
We appreciate you all!!!
Dave
In honor of the 4 fallen Oakland Police Officers
Partner workout
run 400m
50 pullups
100 pushups
150 situps
200 squats
while one is working the other is carrying heavy med ball 200m
after each round is finished, both run 400m
44 rep challenge situps
for time
100 med ball cleans
or pick up something heavy(sand bags, bag of dirt, etc…)
or Hopper Deck Card 7 of Diamonds
for time
5K
44 rep challenge pushups
for time
100 burpees
or Hopper Deck Card 10 of Spades
amrap in 20 min.
15 overhead squats
10 knees to elbows
5 handstand pushups
44 rep challenge squats
for time
row 500m
100 kb swings
100 box jumps
500m row
44 rep challenge burpees
run 800m
100 wallballs
100 situps
run 800m
or Hopper Deck Card 7 of Spades
for time
1000m row
21-15-9 reps
135# front squat
back extensions
44 rep challenge pushups
warmup
1 mile run
100 jumping jacks
100 jump ropes
100 squats
or Hopper Deck Card 2 of Clubs
3-3-3-3-3 reps
deadlifts
advanced = 2x bodyweight
elite = 2.5x bodyweight
44 rep challenge squats
Everyday this week you will see 100 reps and more, you can do this. Work on good form and the numbers will add up.
warmup with 800m row
for time
100 jumping pullups
or Hopper Deck Card 9 of Diamonds
7-7-7 reps
Push Press
advanced = 1x bodyweight
elite = 1.25 x bodyweight