190713

Workout of the day for 8am, Saturday July 13th, 2019:
Power Clean & Jerk
Week 2

Every 75 Seconds:
3 x 4 @ 70% 1RM
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM

*75 seconds rest in-between sets

Workout of the day for 9am, Saturday July 13th, 2019:
(For Time)
Buy-In: 26 Burpees
Then, 6 Rounds of:
19 Kettlebell Swings (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)
20 Push Ups
19 Goblet Squats (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)

Buy-Out: After the 6 rounds, perform a forearm plank hold for
3 minutes and 49 seconds.*

*Penalties for improper plank form or rest:
3 Burpees for the first display of improper form or rest.
4 Burpees for the second display of improper form or rest.
9 Burpees for the third and subsequent displays of improper form or rest.
Resume the plank hold after each Burpee penalty until your 3:49 time is up.

The WOD Backstory:  The 26 Burpee Buy-In is for Tara’s age, 6 rounds/19 reps/20 reps/19 reps represent her End of Watch date, and the 3 minute 49 second plank Buy-Out represents her badge number.  The Burpee penalties also correspond to her badge number. Tara O’Sullivan set the Sacramento Police Department record for a continuous plank hold at 26 minutes and 7 seconds straight.