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Dienstag, 16. Juni 2020

Strength

4 rds
8 KB Russian Swings
8 Deadlifts
20 V-Ups
90“ Rest

3′ Pause

4 rds
8 Good Mornings (60/40 kg)
8 KB One Leg Deadlifts
20 Hollow Rocks
90“ Rest

 

WOD

21-15-9 (10′ Time Cap)
Deadlift (100/70 kg)
KB-Swings (24/16 kg)

Sonntag, 14. Juni 2020

WOD – Capoot (on bike)

For time:
100 push-ups
Bike 2400 m (Run 800 meters)
75 push-ups
Bike 3600 m (Run 1,200 meters)
50 push-ups
Bike 4800 m (Run 1,600 meters)
25 push-ups
Bike 6000 m (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.