WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

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  • Metcon
    For max reps:
    Tabata calorie row
    Tabata AbMat sit-ups
    Tabata box jumps 24/20"
    Tabata calorie row

  • Strength
    Back squat/Press Week 2
    5@40%
    5@50%
    3@60%
    3@70%
    3@80%
    3+@90% - goal 8

    Metcon
    3 RFT
    20 Jumping alternating lunges
    :30 Hollow hold

  • Metcon
    2 min
    20 hang power snatches 115/75lb
    Max bar-facing burpees
    Rest 2 minutes
    2 min
    15 hang power snatches 115/75lb
    Max bar-facing burpees
    Rest 2 minutes
    2 min
    10 hang power snatches 115/75lb
    Max bar-facing burpees
    Rest 2 minutes
    2 min
    5 hang power snatches 115/75lb
    Max bar-facing burpees

  • Strength
    Deadlift and Bench Week 2
    5@40%
    5@50%
    3@60%
    3@70%
    3@80%
    3+@90% - goal 8


    Metcon
    For time:
    75 Wall ball AHAP
    *time cap 5 minutes
    30 Air squat

  • Metcon
    AMRAP 20
    1 Rope climb 15'
    20 DB box step-up 35/20lb 20"
    1 Rope climb 15'
    20 V-up

  • Metcon
    "Capoot"
    For time:
    100 Push-ups
    800m Run
    75 Push-ups
    1200m Run
    50 Push-ups
    1600m Run
    25 Push-ups
    2000m Run

    Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.