Wednesday

Lift:

20 minutes

5 sets of 3 reps

Power snatch

after each set of snatch complete 10 russian k.b. swings.

Try to increase in load each set.

Wod:

21,15,9

Hang Power snatch 115/75

Toes to bar

Hero Tuesday

Wod:

“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

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.






Monday

Lift

EMOM for 15 minutes

2 Front squats

Wod

30 Thrusters 95/65

400 m run

20 Thrusters 115/75

400 M run

10 Thrusters 135/95

400 m run

Chipper Friday

wod: 20 min amrap

50 cal row

40 toes to bar

30 wallballs 20/14

20 snatches 95/65

10 muscleups

Thursday - open gym 9-12

Every 5 mins for 25 mins

40 double unders

20 box jumps 24/20

15 chest to bar

10 thruster 95/65

… any remaining time amrap burpees

after each round rest 2 mins