Funday- Rain or Shine

1 Mile Run/Car Push

  rest as needed, then...

In TEAMs of 2 complete AMRAP in 20 minutes of:
       ~ 400m Run
       ~ 50m Tire Flips
       ~ 100m Farmer's Carry (AHAP, 50m each)

*The Runs are done together, partition Tire Flips as you wish 

Thursday

Tabata 

   - KB Swings 

   - Air Squats
   - KB Snatches 

   - Situps


KB Weight: 53/35 lbs.

Wednesday

Sumo Deadlift: 4-4-4

      
            then...

Every Minute On the Minute for 16 minutes

      EVEN- 10 Push Presses 

       ODD-  1 Power Snatch into 5 Overhead Squats

Weight for both movements: (95/65*)

Tuesday- WOD #2 SCLEOA Police Olympics

2014 SCLEOA Police Olympics WOD #2 

"Ryan Rawl"
200M Run
21-15-9
Medball Squat Throw (*Wallball- see weights/heights below)
Burpee Pull-Up
200M Run

Movement standards
Medball squat throw: The athlete must squat hip crease below the plain of the knee before throwing a medball over the prescribed height. (This movement is exactly like a wallball shot except you will throw the ball over a bar or line.)

Burpee Pull-Up: Perform a burpee underneath the pull-up bar where both chest and thighs must touch the ground prior to jumping to complete a pull-up. To complete the pull-up the chin must travel above the height of the bar set at the prescribed height.

Order and time caps will be released the day of the event. 

Med ball weights: 
30 lbs. Male 21-54
20 lbs. Female 21-54
14 lbs. Male 55 and over
10 lbs. Female 55 and over

Throw heights:
Male 21-40 9 feet
Male 41-54 8 feet
Female 21-54 8 feet
Male 55 and over 8 feet
Female 55 and over 8 feet

Burpee pull-up heights:
Male 21-40 8 feet
Male 41-54 7 feet
Female 21-54 6.5 feet
Male 55 and over 6.5 feet
Female 55 and over 6.5 feet 

Monday

On 2 1/2 min interval complete 8 sets:

              Back Squat
*Set 1 – 5 reps @ 65% of 1RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

Today we send home our Brother in Blue, Joe Matuskovic. In times like these we are constantly reminded to put things in perspective, make the most out of every day and never forget those who've paid the ultimate price fighting the good fight.