Danny

AMRAP in 20 minutes of:

• 30 Box Jumps 20"/24"
• 20 Push Press #80/115
• 30 Pull-ups

The goal of this Hero workout is to not burn out too early and be able to maintain a slow but steady pace throughout.

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.
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Danny No Equipment

*Warm-up*

Complete as many rounds for quality in 14-minutes

25s Jumping Jacks (Switch it up to form lateral to forward & Back)
3x10' Forward and back Bear Crawls (Keep the hips low and level)
8 Scorpion Kicks
6 Instep Lunges
4 Push-up + Inchworm
15-20s Front Scale Hold Each Side

**Metcon**
Complete 10 rounds starting every minute on the minute of:

5/8 Push-ups (Hold a consistent number through the 10 rounds
10 Squat Jumps
Prone Plank for the Remaining time of the minute
*If you are unable to complete the reps before a plank, skip around and complete a 30s Plank Penalty

Rest 1-minute. Then, at minute 11, Complete

800m Sandbag Carry (or Carry out 2-Minutes and turn to carry back to the start)

Score is total time planking.
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Danny Minimal Equipment

*Warm-up*

Complete as many rounds for quality in 12-minutes

25s Jumping Jacks (Switch it up to form lateral to forward & Back)
10 Scapular Push-ups
8 Scorpion Kicks
6 Instep Lunges
4 Push-up + Inchworm
15-20s Front Scale Hold Each Side


**Metcon**
Complete 10 rounds starting every minute on the minute of:

5/8 Push-ups (Hold a consistent number through the 10 rounds
8 Wall Balls #14-9'/20-10'
Prone Plank for the Remaining time of the minute
*If you are unable to complete the reps before a plank, skip around and complete a 30s Plank Penalty

Rest 1-minute. Then, at minute 11, Complete

800m Sandbag Carry (or Carry out 2-Minutes and turn to carry back to the start)

Score is total time spent planking.
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Infinite Fit "Danny"

AMRAP 20

30 Box Step Ups
20 DB Shoulder to OH
30 Ring Rows or Banded Pull-Ups
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Comments

Brandon Coquyt

Brandon Coquyt 2 months, 1 week ago / Reply

Danny: 3 + 8
Notes: Subbed alt KB snatches 53# for pull ups

Brandon Coquyt

Brandon Coquyt 2 months, 1 week ago / Reply

Danny: 3 + 8
Notes: Subbed alt KB snatches 53# for pull ups

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