WODs for Saturday, 7/16/16

18
Jul

WODs for Saturday, 7/16/16

Strength:

Back Squat Chest to Bar Pull ups

Met-Con: Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps 6 – C2B pull ups or scale with 3-4 strict pull-ups

Stretch: Full Body Stretching Series #2

CF Striking – Fight Club WOD:

Dallas Five – EOW 7/7/16- Honoring the 5 fallen officers

Partner completes 1st 5 min Amrap then switches with other partner. Back and forth through all five Amraps.

Ahrens – 5 min Amrap.        Senior Cpl Lorne Ahrens 14 Air Squats 7 Combos (1-2-1-elbow) 2 Clean & Jerks (135/95) Switch and Rest Krol – 5 min Amrap.             Officer Michael Krol 13 American Swings 8 Knees (split) 5 Pull-ups Switch and Rest Smith – 5 min Amrap.           Sgt Michael Smith 27 Double Unders 10 Roundhouses (split) 7 Push-ups Switch and Rest Thompson = 5 min Amrap.   Officer Brent Thompson 7 Wallballs (20/14) 10 Elbows 10 Abmat Sit-ups Switch and Rest Zamarripa – 5 min Amrap.     Officer Patrick Zamarripa 7 Combos (1-2-1-4) 5 Burpees 3 Hang Power Cleans (135/95)

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