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. 

Friday

Bench: 5x4

Strict Press: 4x4

1000m Row 

A Day we will NEVER FORGET...

Thirteen years ago, on September 11, 2001,  all of our lives were changed forever. Our country was brutally attacked.  Four planes were hijacked by terrorists.  Two of the planes were sent crashing into the Twin Towers in New York City; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania.  By the end of the attacks, the death toll had mounted to nearly 3,000;

343 FDNY Fire Fighters

23 NYPD Officers

37 Port Authority Police Officers

8 EMTs and Paramedics

2,195 New Yorkers

87 Passengers of American Flight 11

60 Passengers of United Flight 175

125 Pentagon Workers

59 Passengers of American Flight 77

40 Passengers of United Flight 93

During this tragic event many ordinary people rose to the occasion and sacrificed their life in an attempt to save others. I never got a chance to meet Christopher Amoroso, but I've seen his love, compassion and spirit in his sister's eyes.  Chris was anything, but ordinary.  As seen in the picture above, he assisted with evacuating and getting the injured from the towers to safety.  However, he did not stop there.  Chris rushed back to the Twin Towers, where he gave his life, to help as many people as he could. This is one of many heroic stories that came out of the tragedy. We must honor the memories of these heroes and their families by helping everyone we can, cherishing every day and and never taking anything we have for granted.  

I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks than this.  We must not forget and we must remain vigilant as a nation; this threat has not subsided.

Zak Ebrahim: I am the son of a terrorist.