Monthly Archives: July 2016

You are browsing the site archives by month.

7-20-16

Strength: Sotts Press

 

WOD:

4 Rounds

25 Kettle Bell Swings

:30 Plank

200m Run

7-19-16

“End of Watch”
7 Rounds
7 Shoulder to Overhead (135/95)
17 Hand Release Push Ups

Finish with;

16 Burpee Box Jumps (33/26)
@ 8:44 min in, stop what you’re doing, Rest and take 1 minute to pay respect for their sacrifice.

The significance of the rep scheme;

7 Rounds: officers involved
7 Shoulder to Overhead: July
17 Hand release Push Ups: date
16 Burpee box Jumps: year
8:44: time of day when the call “officer down” was reported

7-17-16

Strengt: Deadlifts

 

WOD:

15-12-9-6-3

Power Snatch

Back Rack Lunges

 

“Bull”

Two rounds for time or Time Cap:

200 Double-unders
50 Overhead squat (135/95)
50 Pull-ups

800m Run

 

7-15-16


Strength:

 

WOD: 8min Time Cap/AMRAP

2 rounds

20 Hang Cleans (115/75)

15 Ring Dips

Then AMRAP

Rope Climbs

 

 

7-14-16

Strength: Sumo Deadlifts

WOD:

20 Calorie Row

400m Run w/Wall Ball

20 Chest to Bar/Jumping Chest to Bar

400m BackPedal

 

7-13-16

Strength:

 

WOD: For Time

30 Burpees Over the Bar

9-Thrusters

3-Wall Climbs

15-Thrusters

2-Wall Climbs

21-Thrusters

1-Wall Climb

7-12-16

Strength: Power Snatch

 

WOD: 9 min AMRAP

400m Run

50 Wall Balls 20/14

100 Double Unders

AMRAP Stationary Over Lunges w/ Bumper Plate (45/25)

 

 

7-11-16

Strength: Push Press

WOD: The Dallas PD

4 rds
7 pull-ups
7 squat cleans 135/95#
16 box jumps

5 minute Rest Reflection

3 Rds
7 Handstand Push-ups
7 Toes to bar
16 Deadlift, 135/95#

*****7 Rounds for other officers injured.

*****7-7-16 rep scheme for the date of the tragedy.

*****5 minutes of Rest& Reflection-1 minute for each officer’s life that was taken.

7-8-16

Strength: Front Squat

 

WOD:

9 Minute Time Cap

800m Run

40 Kettle Bell Swings 55/35

30 KB Deadlifts

20 Russian Twist

10 1 arm Snatch