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Monday, January 2, 2023

Hero WOD Danny

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/85 pound Push Press, 20 reps
30 Pull-ups

Accessory Work:
2x [ 2 Snatch Balances + 3 Overhead Squats ]
3x [ 1 Snatch Balance + 2 Overhead Squats ]
-Start around 65%
-Add load each round

Every 2:30 for 6 Rounds
3 Front Squat @85% 1RM

Mobility:
3 min barbell quad smash each leg
2 min glute smash

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Alex Ebert
2 + 16 push press @95#
7
0
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Alexis Kimps
2+20 modified pull-ups, 65#, 20” box
4
1
You figured it out!
Cody Stelmach
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Barb :)
3 and 24 stepups
Starting over sucks… 2/45# stacked plate step ups, empty barbell, ring rows
5
1
Tim Sanders
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Christopher Adam
4+8 Pushpress
8
0
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Danielle Sherman
4+14 box jumps
14
0
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Devon Deda
3 + 13 PU
All the accessories: Swiss Army Knife of workouts! 85-115 snatch balance & 185-205 fs
10
0
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Eric Hansen
2 + 23 pull-ups 95#
13
0
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Grace Adler
3+29 BJ
PP @65#, 10 pull ups+5 strict pull ups each round
5
0
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James Lyerly
3 + 10 push presses.
Step ups to save the knees 85# Low, Controlled RRs. Trying to stay uninsured for a while.
5
0
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james macco
3 Rx
Core stuff for AW
14
0
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James Mueller
Capped at 3 flat
9
0
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Jenna Decker
2 or 3 rnds + 9 push press
Does hacking up a lung count as cardio? Lost track. Just moved.
8
0
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Jim Koehler
2 + 25 pullups. 95#, 20# box
7
0
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Jordan Teague
3+23/30 step ups, 65#, RRs
8
0
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Justin Peterson
4+10 Push Press
11
2
Kevin Hansen
Tim Sanders
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Kevin Hansen
4+25 bj’s
Snatch push press x3 up to 225// High Hang Power Snatch x 3 up to 175
8
0
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Krystal Lowney
3 + 5 BJ
75#
14
0
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Liz LeFevre
2 + 20 pull-up. RX
Accessory done Only #65 snatch balance . Wasn’t feeling them today💁‍♀️ #135 FS
7
0
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Maria Onaindia
3+2 PP Rx
Accessories: Accessories OHS/SB to 95#, FS 145#
13
0
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Mel Sanders
2+6PU
jumping PU 1 at-a-time
15
0
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Mike Taylor
Basement
4 rds for time: 6 hangcleans 185lbs, 4 wall walks, 6 DB alt single arm snatch 100lbs:: 10:55
8
1
When u coming back?
Cody Stelmach
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Molly Leiterman
2 + 59 RX (21 from 3)
Most pull ups done without a band - 69! Accessory done OH/Snatch technique practice up to #55 Front squat 6x3 at #115
13
0
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Pauly VanderKelen
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 385,405, and 425#. Then 5x5 @ 350#
4x12 Overhead Tricep Extensions with a 80# barbell alternating with 5x20 Lying Leg Circle with 5# on each ankle and 4x12 Seated Arm Curl with 25# dumbbells / 3x12 Tricep Pull-down @ 60# alternating with 3x12 Preacher Curl with 30# dumbbells.
0
0
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Ryne Koehler
3 + 18
11
0
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Sam Carter
3+3 PU
9
0
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Sarah Anderson
2 + 17 pull-ups rx
Round 1 🤩, Round 2 😟 Round 3 💩
7
0
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Scott Stewart
3+10 push press
95lb, rr
6
0
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Sean Manion
3+38 rx
8
0
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Steven Leiterman
4+7 BJ
8th day of Christmas Coach Quotes: "Whatever you do, don't puke in my car" - Justin
13
0
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Sylvia Christensen
Done
Pressing snatch bal
8
0
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Theresa Rosenquist
✅✅✅ (4R+9/30 B-SU)**
** Sub’d: B-SU @ 20”, #25 DB PP (LAO ROM-R), ==PC-RR, Mega ROM post -> 60 cal EZ bike.
9
0
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Tim Sanders
93 step ups scaled
30 jumps rest step ups. 30 pull ups rest jumping pull ups. yikes
9
0
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Tom Fameree
3 + 18 push presses
95#
12
0
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