WOD: 11/15/12

Strength: 15 minutes to establish a 3RM (touch and go) Power Clean.

-then-

“Foundations Day 3”
400m run
10 Shoulder press (95/65)
10 Front Squats
10 Push Press
10 Front Squats
10 Push Jerk (or split jerk)
10 Front Squats
400m run

Compare to 4/24/12.

It was awesome to have the Merced SWAT team training at our facility today.  After the WOD, I was fortunate to watch some of their other training exercises.  They practice different techniques to prepare for any situation.  They prepare for all different types of urban and outdoor situations.  These officers are dedicated to their craft, and they take their job very seriously.  They work very hard to maintain a high level of precision in their tactics.  Many of these men are our friends and peers, and we often take for granted the sacrifice they make to keep us safe.  They make it easy for us to count on them if we ever have to, but we often forget about them when we are safe.  They are the ones that sign up to put themselves in harm’s way.  I was very proud to watch them prepare, and thankful to Officer Goodwin and his team for inviting me.

1 thought on “WOD: 11/15/12

  1. Patrick – 155/ 8:02 Rx
    Faust – BDay WOD!
    mathat – 65 / 9:28 (55)
    Melanie – 85 / 9:40 Rx
    Michelle Ga – 65 / 8:50 (35)
    Jeff C – 145 / 8:05 Rx
    Erin W – 105 / 7:52 Rx
    Tony F – 145 / 9:34
    Vanessa L – 95 / 9:32 (55)
    Andrew – 105 / 11:12 (65)
    Wendell – 65 / 9:14 (55)
    Nick F – 165 / 7:15 Rx
    Veronica – 85 / 8:11 (55)
    Harley – 6:04 Rx

    Alvin – 230
    Eddie – 25 / 5:34 Rx
    Kevin P – 165 / 7:04 Rx
    Demaris – 115 / 8:03 Rx
    Cuttone – 175 / 6:58 Rx
    Cindy =- 75 / 12:06 (45)
    Marcos – 145 / 13:11 Rx

    Nick R – 200 / 8:38 Rx
    Goodwin – 135 / 8:36 Rx
    NIcole – 55 / 8:45 (45)
    April – _ / 7:30 (55)

    Desiree – 90 / 11:39 (55)
    Matt D – _ / 6:18 Rx
    Merci – 90 / 8:50 (50)
    Jim – 185 / 7:10 Rx
    Scott D – 185 / 8:16 Rx
    Jen – 115 / 10:40 (55)
    Art – 165 / 9:31 Rx

    Steve H – 135(2) / 8:41 (65)
    Ron E – 175 / 7:50 Rx
    Rick – 195 / 5:47 Rx
    Emily – 85 / 10:50 (55)
    Tom – 145 / 7:52 (85)
    Juan – 185 / 7:01 Rx
    Sandy – 100 / fast (row)

    Peg – 75 / 10:40 Rx
    Bea – 55 / 8:50 (row/55/rom)
    Mike – 195 / 6:59 Rx
    Luis S – 135 / 7:00 (75)
    Steph – 125 / 8:35 Rx
    Vanessa G – 110 / 10:33 Rx

    Ana – 90 / 8:26 Rx
    Ralph – 165 / 8:55 Rx
    Michelle Gr – 105 / 10:21 Rx
    Sulley – 115 / 13:14 (65)
    Valdez – 175 / 11:05 (75)

    Foundations Day 2
    Lenny – 15:02 (75/15″/box)
    Crystal – 8:17 (45/15″su/box)

    Foundations Day 3
    Lenny – 13:05 (45)
    Crystal – 11:57 (25)

    Foundations Day 4
    Valdez – 4 + 10 ohs (45/35/green)

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