Sheriffs SWAT Team Workout – Wed 12.07.16

 In W.O.D.

Strength:  Shoulder Press 5-5-5-5-5

Conditioning:   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.

*Health: Scale: Burpee Pull Ups to Burpees  w/ an Overhead touch 6-12″ above your max reach

The Solano County Sheriff’s SWAT Team did this workout about a year ago.  And so did we 8.24.15.  It kicked our team’s butt then.  I expect you Compound members to do better!


*Optional Strength:  Wendler Week 1 Day 3:
This is the start of the 2nd cycle.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Bench Press
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

 

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