– ACCESSORY WORK –
3 rounds :
(All Movements 50 feet)
Right Single Arm Kettlebell Farmer’s Carry
Left Single Arm Kettlebell Farmer’s Carry
Double Kettlebell Front Rack Walk
– HERO WOD WEDNESDAY –
*32 Min Cap
Buy-In: 26 Burpees
Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
19 Goblet Squats (53/35 lb)
Buy-Out: 3 minutes and 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 and more: 9 Burpees
*Score is the time on the clock when the Plank Hold is completed.
Behind this workout:
This hero 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 Eugene Shim who is certified as a California Peace Officer Standards and Training (P.O.S.T.) Physical Training Instructor. Tara was one of the new hires Eugene had physically (and mentally) prepared for the rigors of the Sacramento Police Academy. He spent about 6 months coaching Tara and her soon-to-be classmates.
On July 13, 2019, over 15 gyms in the Sacramento, California region administered this WOD as part of a massive effort to collect donations for the Officer Tara O’Sullivan Memorial Fund. This WOD was designed for large groups of athletes with minimal equipment requirements.
Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police Academy. The academy’s gym, now named the Officer Tara O’Sullivan Memorial Gym, was dedicated in her honor on August 30, 2019.
The rep scheme signifies:
– 26 Burpees for the number of years she lived in this world with her vibrant presence
– 6-19-20-19 rounds and reps for her end of watch date
– 3 minutes and 49 seconds plank hold for Tara’s badge number
– 3-4-9 Burpees penalties also correspond to her badge number