2 Rounds
20 Monster Walks
10 (ea) Forward Leg Swings
10 (ea) Lateral Leg Swings
:30 Foam Roam Thoracic Spine
:30 Foam Roll Adductors
Then
3 Rounds
5 Hang Muscle Clean
5 Hang Power Clean
5 Hang Clean
4 Rounds
12 Hang Power Clean 135lbs/95lbs
24 Pistols
2 Rounds
10 Turkish Getups
:30 Prayer Stretch
:30 Pec Stretch
10 Push Press
21-15-9:
SDHP 95lbs/65lbs
HSPU
2 minute AMRAP each:
Rowing
Dumbbell push jerk
Dumbbell hang power clean
Partner wod:
30 calorie row
50 power cleans (heavy)
30 calorie row
50 push jerk (heavy)
30 calorie row
10 squat cleans with PVC
10 PVC shoulder to overhead
100 singles or 30 DU
The Lyon
5 rounds each for time of:
7 squat cleans
7 shoulder to overhead
7 burpees
7 jumping pull-ups
Weight 115/75# or 75/45#
Rest 2 min between each round
2 Rounds
20 Calorie Row
:30 Couch Stretch
:30 Pigeon Stretch
“Bring Sally Up” –
Back Squats 135lbs/95lbs
**If you drop the bar during the song, then you must do 10 burpees for each time you drop (after the W.O.D)
** If you miss 2 consecutive squats in the song then you must 5 burpees for each occurance (after the W.O.D)
Rest 10 minutes
For time:
150 KB Swings 53lbs/35lbs
**Each time you drop immediately do 10 Burpees**
2 Rounds
10 (5 ea) Turkish Getups
20 Band Pull Aparts
30 Double Unders
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.
To learn more about Danny click here
Relay races
AMRAP:
11 sit-ups
7 thrusters
5 burpees
Partner wod:
30 calorie row
50 power cleans (heavy)
30 calorie row
50 push jerk (heavy)
30 calorie row
2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon Stretch
3 RM Thruster
5 Rounds
15 Bar Facing Burpees
12 Toes to Bar
9 Deadlift 235/185