Wednesday
July is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!
Warm-up
Warm-up
400M Run/Row or Bike Equivalent
Overall Body Stretch
Overall Body Stretch
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run
Weightlifting
Shoulder Press (3 x 5 )
Metcon
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.
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.
Finisher
Metcon (Time)
FOR TIME
21-15-12-9
Single DB Curls
21-15-12-9
Single DB Curls
*:30 Wall Sit After Each Set.
(Score is Time)
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)