WOD:Tuesday(16JUN15)

WOD:Tuesday(16JUN15)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a 1RM clean & jerk 

Work up to a 1RM clean 

Work up to a 1RM front squat 

Extra Credit 

“Annie”

50-40-30-20-10reps of:

Doubleunders

Sit-ups 

  

WOD:Monday(15JUN15)

WOD:Monday(15JUN15)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Work up to a 1RM snatch

Work up to a 2RM back squat 

3 attempts at a:

Max 500m row 

*rest as needed*

Extra Credit 

Strict pull ups

5×5 AHAP 

  

WOD:SundOly(14JUN15) 

WOD:SundOly(14JUN15) 

9:30: Oly lifting –

11am: Hero WOD 

Capoot

For time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters

  
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.

WOD:Saturday(13JUN15) 

WOD:Saturday(13JUN15) 

Open Gym: 9am-noonBro-Sesh 10:45-11:15am 

Team WOD 11:15am 

Bro-Sesh:

1RM bench press 

Team WOD:

For time-

Teams of 2:

Run 200m together 

150 partner wallballs 14/20 10ft

Run 200m together

100 pull ups*

Run 200m together 

50 partner jump over burpees 

Run 200m together 

*one person working at a time. 

  

WOD:Friday(12JUN15)

WOD:Friday(12JUN15)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

Open gym

6:30pm-8pm 

WOD:

Work up to a 2RM front Squat 

Work up to a 1RM power clean & power jerk 

“Grace” 
For time:

30 clean & jerk 95/135

*if you already have a sub 3 Grace do 105/155*

Extra Credit

3-5 rounds 

15 back extensions