Thursday the 23rd of April, 2009
“The Suck”
Three rounds for reps:
Push press 95/65 sixty seconds max reps
Rest sixty seconds
Burpees sixty seconds max reps
Rest 60 seconds
Kettlebell swing 24kg/16kg sixty seconds max reps
Rest 60 seconds
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.