1-31-19
Warm Up: – 3 min row/bike/jump rope
3 way hip stretch x 2
6 min barbell warmup
WOD: – Deadlift
3 – 10 – 3 – 10 – 3 – 10
Superset: 15/10 cal bike sprint
Warm Up: – 3 min row/bike/jump rope
3 way hip stretch x 2
6 min barbell warmup
WOD: – Deadlift
3 – 10 – 3 – 10 – 3 – 10
Superset: 15/10 cal bike sprint
Warm Up: – AMRAC 7
30 sec SU
8 ring rows + 2 ring transitions (sc: 3 seated ring pullups)
10 sec HS hold
12 air squats
14 banded pull aparts
—- Medball / barbell warmup —-
WOD: – AMRAP 24
60 DU
24 wallballs @ 20/14
12 bar muscle ups
6 hang power cleans @ 155/105
Accessory: – NFT; Unbroken sets
50 banded leg curls
15-20 GHD hip extensions
Warm Up: – 3 rounds NFT
60 sec bike/row/burpee squat combo
5 kneeling jump ups
60 sec ostrich stretch
5 shoulder rotations
2 front squats @ 3333
WOD: – Front Squat
1 – 10 – 1 – 7 – 1 – 5
Accessory: – NFT; UB
3 x 15-20 banded glute bridges
3 x 8-10 Strict T2B
Warm Up: – DB / Barbell warmup
HERO WOD: – “Dallas 5”
AMRAP 5’s w/ 1 min REST between stations
1: Burpees
2: 7 deadlift @ 155/105 + 7 box jumps @ 24/20
3: Turkish Get-ups @ 40/25 db
4: 7 snatch @ 75/55 + 7 pushups
5: Calorie row / bike
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.
Warm Up: – 3 min row/run/bike
AMRAC 8
20 banded pullaparts
10 banded OHS
5 S/A kb thrusters + 1 windmill – R
5 S/A kb thrusters + 1 windmill – L
2 rope pullups + 1 clamp
—– Barbell Warmup —–
WOD: – For Time
3 rounds
400m row
30 DU
15 OHS @ 95/65
REST 3 MIN
3 rounds
15 thrusters @ 95/65
2 rope climbs
Cool Down: – 50 abmat situps
Sub 3 min bike mile
Warm Up: – AMRAC 7
5 strict pullups OR 5 deep ring rows
10 jumping squats
15 sec HS hold —-> Asc. Rep HSPU (R2+)
—–Barbell warmup & load time—–
HERO WOD: – Holleyman (LC: 11/11/16)
30 rounds for time:
5 wallballs @ 20/14
3 HSPU
1 power clean @ 225/155
He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Warm Up: – Tabata jump rope
4 min rig warmup
5 min medball warmup
Partner WOD: – AMRAP 20
Partners alternate; You go, I go.
8 pullups
12 medball cleans @ 20/14
12 box jumps @ 24/20
12 calorie row / bike
Core Conditioning: – 2 RNFT
50ft S/A kb farmers carry R/L
8-10 strict T2B
Warm Up: – AMRAC 8
6 muscle cleans
6 FR lunges + press
6 shoulder rotations
60 sec FR mobility (athletes choice)
—– Barbell Warmup —–
WOD: – Clean & Jerk
3 – 3 – 2 – 2 – 1 – 1 – 1
Accessory: – 2 RNFT
Max rep UB pushups (weighted if 25+)
Strict pullups NTE 10
Warm Up: – 2 min DU practice
1 min air squats
PVC warmup
Prep: – 8 min build for FS
WOD: – 3 rounds for time
10 devils press + split jerk @ 50/35
10 front squat @ BW
Conditioning: – 4 rounds
400m row
2 min REST
Warm Up: – AMRAC 6
6 muscle cleans
6 shoulder press + tricep extension
6 shoulder rotations
6 BTN thrusters
15 sec HS hold
—- Barbell warmup —-
Strength: – EMOM 8
1 cluster
WOD: – EMOM 20
Odd: 7 strict HSPU + AMRAP squat clean @ 135/95
Even: REST
