Tuesday 07.25.17

Warm Up
25 PVC Good Mornings
100 Stick Jumps

Strength
Strict Press 10×3 AHAP

MetCon
6 Rounds
3 Bar Muscle Ups
15 Wall balls

E: 6 pull ups w thick band or jumping; 14/10#
F: 6 pull ups (kipping or thinnest band assisted); 14/10#
P: 6 c2b or banded bar MU; 16/12#
C: 20/14#

After party:
Core – 30 partner leg throws
CE – 3 Rounds: 10 Front Squats 165/110lbs + 15 GHD Sit Ups + 10 Ring Dips + 15 GHD Sit Ups + 10 Front Squats; Rest 2:00

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 07.25.17

Monday 07.24.17

Warm Up
10-1
KB Sumo Deadlifts
Run 100m between each set of KB SDL

Strength
Sumo Deadlift 10×3 @ 70% of 3RM. Speed Work No Bounce – Silent

MetCon
For Time
25 Overhead Squats
100 Double Unders
20 OHS
75 Double Unders
15 OHS
50 Double Unders
10 OHS
25 Double Unders
5 OHS

E: 55/35#; SU
F: 65/45#; 2x SU
P: 95/65#; DU or 3x SU
C: 135/95#

After party:
Core – tabata flutter kicks
CE – Row 500m x 4; Rest 2:00

Posted in WOD | Tagged , , , , , | Comments Off on Monday 07.24.17

Sunday 07.23.17

Open Gym 10am – 12pm

Posted in WOD | Comments Off on Sunday 07.23.17

Saturday 07.22.17

9:15am Team WOD
TEAM WOD: di-fran-nie
150 du buy in
42-30-18
deadlift 225/155
hspu
thruster 95/65
pull ups
150 sit up cash out

10:00am Hero WOD
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/115 lb.
7 box jumps, 24-in./20 box
Then, 5 minutes of:
Turkish get-ups, 40-lb./25 dumbbell
Then, 5 minutes of:
7 snatches, 75 lb./55
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.
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.

10:00am Cardio WOD
Run 800m
21 hspu – 21 ring dips – 21 push ups
Run 800m
15 hspu – 15 ring dips – 15 push ups
Run 800m
9 hspu – 9 ring dips – 9 push ups

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 07.22.17

Friday 07.21.17

Warm Up
50 Bar Facing Burpees

Strength
Sumo Deadlift 5×4 As Heavy As Possible. No Bounce – Silent

MetCon
“Cindy”
AMRAP in 20:00
5 pull ups
10 push ups
15 squats

E: jumping pull ups or ring rows; knee to plank
F: thicker band; snaked push ups
P: thinnest band
C: as written

After party:
Core – planks w max weight 3 x 1:00
CE – AMRAP 3 Minutes x 3; Rest 2:00 = Climb the Ladder 3 Dumbbell Snatch 50/35lbs + 6 HSPU, 6 DB Snatch + 6 HSPU, 9 DB Snatch + 6 HSPU, 12 DB Snatch Etc. Start over each AMRAP

Posted in WOD | Tagged , , , , , | Comments Off on Friday 07.21.17

Thursday 07.20.17

Warm Up
Accumulate 90sec in a HS hold
then
AMRAP 7:00
7 Push Ups
35 Double Unders

Strength
Box Squat every :30 for 5:00 (10 sets) = 2 @ 55-65% – Speed Work

MetCon – 30:00 cap before run
“Small”
2 Rounds
1000m Row
50 Burpees
50 Box Jumps
800m Run

E: ½ distance + reps; 12”
F: 750m; 35 reps; 16/12”; 600m
P: 20/16”
C: 24/20”
C+: 3 rounds

After party:
Core – stretch * mobility
CE – Bike 15/9 Calories x 8; Rest :60

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 07.20.17

Wednesday 07.19.17

Warm Up
10-8-6-4-2
Empty Bar Thrusters
2x Lunges

Strength
Power Snatch 7×1 @ 90%+

MetCon
For Time
20 Hang Power Cleans
5 Burpee Bar Muscle Ups
15 Hang Power Cleans
5 Burpee Bar Muscle Ups
10 Hang Power Cleans
5 Burpee Bar Muscle Ups

E: 65/45#; 5 burpees + 5 jumping pull ups
F: 75/55#; 5 burpees + 5 assisted pull ups
P: 95/65#; burpee c2b
C: 115/75#

After party:
Core – 20 KB oblique side crunches per side
CE – 4 Rounds: 10 Alternating Pistols, 10 Thrusters 95/65lbs, Run 400m, Rest 3:00

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 07.19.17

Tuesday 07.18.17

Warm Up
Run 400m
then 15 reps of the following:
Box jumps
Wall Balls
Gymnastic Kips

Strength
Bench Press 5×3 @ 90%+ 2RM

MetCon
For Time
In teams of 2:
Row 60/48 Calories
30 Back Squats (can use rack)
Row 40/32 Calories
20 Back Squats
Row 20/16 Calories
10 Back Squats

E: Row 40/30/20; 95/65#
F: Row 40/30/20; 135/85#
P: 155/105#
C: 205/135#

After party:
Core – 3 x 25 plate crunches
CE – 7 Rounds :30 on :30 off = Dead Hang from Pull Up Bar

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 07.18.17

Monday 07.17.17

Warm Up
3:00 Banded Glute activation
-then-
2 Rounds
15 KB Swings
15 Box Jumps

Strength
EOMOM for 12 Minutes: 3 Squat Clean and 1 Split Jerk 70%+ 1RM

MetCon
AMRAP 12 Minutes
7 S2OH
14 Box Jump Overs
Run 200m

E: 55/35#; 12”/45# plate
F: 75/55#; 16/12”
P: 115/75#; 20/16”
C: 145/100#; 24/20”

After party:
Core – 50 barbell side bends
CE – Run 1 Mile x 2; Rest 4:00

Posted in WOD | Tagged , , , , , | Comments Off on Monday 07.17.17

Sunday 07.16.17

Open Gym 10:00am – 12:00pm

Posted in WOD | Comments Off on Sunday 07.16.17