Veterans Day

WOD: ‘Danny’
AMRAP 20 min.
30 Box jump (20,24”)
20 pushpress (85,115#)
30 pullups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Reminder: Thurs., November 10 @ 7:15pm On Ramp begins - Tuesdays and Thursdays at 7:15pm, Saturday at 10am.

WOD: Part 1: pick 1 movement that you are weakest at. Back squat, Shoulder press, Deadlift.
Perform that movement: 5@65%. 5@75%. 5@85%.
Part 2: 1. Tabata hollow body hold.
1 min. rest
2. Tabata KB swing (35,53#)
(compare)
Tabata= 20:10 sec. x 8 rounds.

Your hesitancy is unproductive; a watering ground for fear and doubt saplings to grow their roots. You only think you need this time to think. Your heart and body would rather be in motion. They were built to be used.
But, whatever your decision in this life, make it. Act. You’ve most likely spent far too much time just thinking about it already.
Fogging the Window-Lisbeth

Reminder: Thurs., November 10 @ 7:15pm On Ramp begins - Tuesdays and Thursdays at 7:15pm, Saturday at 10am.

Mobility: ankle band mob while squatting + overhead goodness

WOD: Part 1: high hang snatch drills: burg warmup+ ohs+ snatch balance+high hang snatch.
part 2: 5 rounds: 10 high hang snatch (50,75#), 10 pullup

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham

WOD: 5k Run.
Out & back headed south on the B-line trail.

I Just felt like running + New On-Ramp graduates!

“Discipline is the bridge between goals and accomplishment.”
Jim Rohn

Mobility: Strong Bottom Position+overhead shoulders

WOD: Part 1. Thruster 5×3
Incrementing each round, 5 total, to a solid heavy set of 3.
(compare)
Part 2. AMRAP 12min.
5 Thrusters (65% of your 3rm.)
10 pushups w/release
15 double-unders

“Always do your best. What you plant now, you will harvest later.”
Og Mandino

Oly-Lifting:

• Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
• Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets
• Snatch push press + overhead squat – 3 + 1 x 3

Team WOD:
Teams of 3. Medball must NOT touch ground*
buddy carry, 25m./50m. each person while someone is holding medball
wallball. 75 reps per team (14,20#)
pushup w/hand release. 75 reps per team.
Medball clean. 75 reps per team (14,20#)
buddy carry, 25m./50m.
*10 burpee penalty per person for dropping medball or putting partner down during carry.

“The weeds keep multiplying in our garden, which is our mind ruled by fear. Rip them out and call them by name.”
Sylvia Browne

WOD: Make up/Skill/Goat.
1. Helen
2. Total
3. Goat: 2-3 weaknesses. 1-2 gymnastics movements, 1 strength. AMRAP in 15min.

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
-Confucius

Mobility: Hammies + overhead shoulders

WOD:‘DT’
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
(105,155#)
*20 min cap
(Compare)

415 Competitors:
Gymnastics skill:
1. Max unbroken Toes-Bar
2. Max unbroken Handstand pushup (strict or kip)
3. Pistol progressions

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
Wayne Dyer

Mobility: Row Prep: Pain ball hammies+ spiderman/hammies

WOD: Row. 50-40-30-20-10 Calories.
Partner effort, one rows while the other rests, switch until all rounds are done.