Past WODs

20 May 2017

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. Team Hero WOD “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

16 May 2017

WOD “Power Wheels” AMRAP 3: 15/12 Calorie Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatch (135/95)

10 May 2017

WOD “Big Clean Complex” 5 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to build in weight each set

8 May 2017

WOD For Time: 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run

6 May 2017

WOD In Teams of 2: Calorie Row Box Jump Overs (24/20″) Deadlifts (185/125#) Wallballs (20/14#) Burpees Wallballs (20/14#) Deadlifts (185/125#) Box Jump Overs (24/20″) Calorie Row But how many of each??

3 May 2017

WOD For Time (each piece runs directly into the next): 21-15-9 – Calorie Bike, Kettlebell Swings (53/35) 21-15-9 – Calorie Row, Burpees 21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set of Cleans