Sunday, June 6, 2021
AMRAP in 20 minutes of:
30 Box jumps (24″/20″)
20 Push press (115#/80#)
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.
Saturday, June 5, 2021
10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo deadlift high pull (70#/53#)
Air squats
KB swings (70#/53#)
Air squats
Every 4 minutes run 300m.
Thursday, June 3, 2021
Skill
Pistol
Conditioning
3 Rounds for time of:
400m Run
rest 2 minutes
30/25 Calorie Assault Bike
rest 2 minutes
20/15 Calorie Row
rest 2 minutes
Wednesday, June 2, 2021
4 Rounds for time of:
15 Bench press (135#/95#)
25 Plate ground to overhead (45#/35#)
100′ Overhead walking lunge (45#/35#)
Sunday, May 30, 2021
AMRAP in 14 minutes of:
100 double-unders
-THEN-
3 Rounds of:
7 Deadlift (225#/155#)
14 Box jump overs (24″/20″)
Saturday, May 29, 2021
“Murph”
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
