Monday 8.24.15 – Solano Sheriff’s SWAT workout

 In W.O.D.

Skill: Ring Rows 4 x max reps*

*Set your rings at a height/position you can get at least 8-12 solid reps. It should be difficult to maintain those numbers for all 4 sets

Compare to 6.02.15

Conditioning:  “Solano Sheriff’s SWAT Team”

Complete Death by Burpee Pull Ups:
– with a continuously running clock, perform 1 burpee pull up on the first minute, 2 on the second minute, 3 on the third and so on until you can no longer complete the prescribed work in the allotted time.

– when you cannot complete the allotted number, Run 400 m

– Then, at the top of the next minute, start over Death by Burpee Pull Ups until you can no longer complete the prescribed work in the allotted time.

*Scale: Burpees w/ an Overhead touch 6-12″ above your max reach

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.