This workout is dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue Sacramento, California on June 19, 2019.
At the time of her death, Officer O’Sullivan was standing on the front lawn of a residence when a gunman opened fire with a rifle from inside the home, fatally wounding her.
Officer O’Sullivan had served with the Sacramento Police Department for six months and previously served as a Community Service Officer.
The workout was designed by CrossFit Kaiwai (Sacramento, California, USA).
26 (Tara’s age)
6/19/19 (Tara’s end of watch date)
3:49 (Tara’s badge number)
Freedom WOD Classes
Warm Up 8 Mins
2 Rounds
3 Inchworms + Push up
10 KB RDL
10 Scap push ups
N-S-N Banded monster walk
Metcon: 30 Min Cap
“Tara”
Buy-in: 26 Burpees
Then 6 Rounds:
19 KB swings (50/35)
20 push-ups
19 goblet squats (53/35)
Cash-out: 3 minutes 49 seconds forearm plank hold*
*Perform a penalty for each break or rest from plank:
1st break: 3 burpees
2nd break: 4 burpees
3rd break or more: 9 burpees
Functional Bodybuilding Class
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Ladies Hour:
Warm Up: 5 Mins
400 M Run, Bike or Row
21 Air Squats
15 Push Ups
9 MB Cleans
Strength:
3 x Superset
10 kb Bulgarian RDL
10 kb Bulgarian Ballerinas
10 kb Bulgarian Split Sq
Perform all reps on the same leg before switching legs. Once you have done both side that = a set.
Metcon – 10 Mins
10 min AMRAP (as many rounds as possible):
10 Burpees
10 MB Cleans
Rest 3 minutes
2 min AMRAP
Wall Balls
Olympic Lifting:
Warm Up – 10 Mins
2:00 T-Spine Foam Roll – Work hyperextension
10 / Side DB Ext. Rotation
15 Bent Over Reverse Flies
30 Pull Aparts
30 Air Squats
10 Push Press
10 Split Jerks
Technique: 12 Mins
3 x 8 Jerk Drives – Light Weight
3 x 8 Split Jerk – Light Weight, focus on extending
Strength: 20 Mins
10 Min EMOM
1 Split Jerk – From Rack – Build to 85%
Then 5 Min EMOM
1 Squat Clean + Split Jerk – 50-70%
Then 5 Min EMOM
1 Squat Clean + Split Jerk – Build to 85%
