Thursday, July 13
Skill / Strength - your choice WOD 1 - For Time 21.15.9 OHS 95/65 Burpee Over Bar T2B Rest 3 Min WOD 2 - For Time 21.15.9 WB 30/20 GHDSU Wednesday, July 12
Skill - Strict Chin-up 3x10 WOD - 15 min ladder 1:2:3:4:5:6......Go up as high as possible in 15 minutes Rx 135/95 1 DL 1 HPC 1 Jerk 2 DL 2 HPC 2 Jerk L2 105/65 L1 75/35 Dallas 5
5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155/105 7 box jumps, 24/20" Then, 5 minutes of: Turkish get-ups, 40/20 DB Then, 5 minutes of: 7 snatches, 75/55 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1 minute beteeen each station. On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members. Friday, July 7
Skill / Strength - 15 Min to work on a lift or GOAT (no Rally Row during this time) WOD 1 8 Min AmRap 2 C2B 30 DU 4 C2B 30 DU 6 C2B 30 DU..... ***Increase C2B by 2 Rest 5 Minute WOD 2 8 Min AmRap 15 GHDSU 15 Slams 35/25 Thursday, July 6
Skill - Muscle Up /Progressions WOD - For Time 500m run 5 Front Squats 135/95 400m run 4 Front Squats 155/105 300m run 3 Front Squats 175/115 200m run 2 Front Squats 195/125 100m run 1 Front Squat 225/145 ***add weight after each run Wednesday, July 5
Strength - Cleans Work up to a heavy set of 3 (your choice) WOD 1 6 Min AmRap 5 Hang Power Snatch 115/75 7 T2B 9 Box Jump 30/24# Rest 3 Min WOD 2 6 Min AmRap 5 C&J 115/75 7 Strict Pull-up 9 Burpee Over Bar |
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