by rmartinez | Jan 26, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 single arm kb/db sott press (5 each arm) 10 hip extensions 5 strict pull ups (L-sit, if you can) B. “Mamba” AMRAP in 18 minutes of 5 ring or bar muscle ups 8 power cleans (125/185) 24 box jumps...
by rmartinez | Jan 25, 2020 | WOD Archive, workout of the day
“Dallas Five” Five 5-minute AMRAPs in 29 minutesAMRAP from 0:00-5:00:BurpeesAMRAP from 6:00-11:00:7 Deadlifts (155/105 lb)7 Box Jumps (24/20 in)AMRAP from 12:00-17:00:Turkish Get-Ups (40/30 lb Dumbbell)AMRAP from 18:00-23:00:7 Snatches (75/55 lb)7 Push-UpsAMRAP from 24:00-29:00:Row (calories)Rest 1 minute between each AMRAP station Complete as many reps as possible at each 5-minute station, with a 1-minute rest between each. Background: 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...
by rmartinez | Jan 24, 2020 | WOD Archive, workout of the day
A. Not for time (Partner up) 100 pull overs (50 each) 100 med ball side throws (50 each, 25 per side) B. 5 rounds (2 minutes on, 1 minute off) 25-30 wall balls (14/20) Max reps of Russian KB swings (16/24) with the remaining...
by rmartinez | Jan 23, 2020 | WOD Archive, workout of the day
A. Back squat 5-4-3-2-1-1-1-2-3-4-5 Add weight each set to a heavy single, and then de load. B. 3 rounds of: 10 burpee pull ups 10 burpee box jumps (20/24) EMOM, starting at 0:00 5 shoulder to over head...
by rmartinez | Jan 22, 2020 | WOD Archive, workout of the day
E4MOM (5 rounds, with 4 min. rest between rounds) 20/30 cal row 14/20 cal bike As many shuttle runs as possible (30 feet =1) Score is the round with the least number of shuttle runs
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