Thursday 4.21.11

SWAT Operators have to be in shape in case the Segways are down for maintenance.

SWOD: Weighted Chins Ups 1rm

Metcon: "SWAT Op Gone Bad"  Compare to 5.24.10.

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

On the Fairfield PD SWAT team you have to make 245 total reps to pass the test and remain on the team.  How do you measure up?

Post weights, rep numbers, and if you can be on the FPD SWAT Team to the comments section! bc