by rmartinez | Jun 20, 2020 | WOD Archive, workout of the day
“Tara” For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each break or rest from Plank: – 1st Break: 3 Burpees – 2nd Break: 4 Burpees – 3rd Break and more: 9 Burpees Background: This hero workout is dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue Sacramento, California on June 19, 2019. At the time of her death, Officer O’Sullivan was standing on the front lawn of a residence when a gunman opened fire with a rifle from inside the home, fatally wounding her. Officer O’Sullivan had served with the Sacramento Police Department for six months and previously served as a Community Service Officer. The workout was designed by Eugene Shim who is certified as a California Peace Officer Standards and Training (P.O.S.T.) Physical Training Instructor. Tara was one of the new hires Eugene had physically (and mentally) prepared for the rigors of the Sacramento Police Academy. He spent about 6 months coaching Tara and her soon-to-be classmates. On July 13, 2019, over 15 gyms in the Sacramento, California region administered this WOD as part of a massive effort to collect donations for the Officer Tara O’Sullivan Memorial Fund. This WOD was designed for large groups of athletes with minimal equipment requirements. Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police...
by rmartinez | Jun 19, 2020 | WOD Archive, workout of the day
AMRAP in 12 minutes of: 12 wall balls (14/20) 24 hand release push ups Rest 3 minutes AMRAP in 12 minutes of: 12 single arm kettlebell push press total (16/24) 12 box jumps (20/24) Rest 3 minutes 1 mile...
by rmartinez | Jun 18, 2020 | WOD Archive, workout of the day
A. 5 sets of 5 reps of strict pull ups B. Every 2 minutes for 10 minutes 2 deadlifts, medium heavy 60-75% 10 ring dips 30 double unders At 45 seconds until the next round, if you haven’t finished the current round, stop what you’re doing, get some...
by rmartinez | Jun 17, 2020 | WOD Archive, workout of the day
A. Snatch 6×2 at 60-65% B. AMRAP in 16 minutes of: 25 toes to bar 50 burpees 75 air squats
by rmartinez | Jun 16, 2020 | WOD Archive, workout of the day
A. 5 sets of 4 reps of deadlifts at 75-85% B. 3 rounds for time, 20 minute time cap 30 kettlebell swings (16/24) 15 push press, light (be able to do 15 unbroken when you’re tired) 15 pull ups 20 v ups If you finish in less than 10 minutes, do a 4th...
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