Monday 07.10.17
HERO WOD
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 45-95 lbs.
7 box jumps, 18-in. box
Then, 5 minutes of:
Butterfly sit-ups
Then, 5 minutes of:
7 snatches, 20 lbs.
7 push-ups
Then, 5 minutes of:
Running
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station and distance ran to comments.
*In honor of the 5 Dallas police officers who lost their lives on July 7, 2016, when a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, Dallas Police Senior Corporal Lorne Ahrens, 48, Dallas Police Officer Michael Krol, 40, Dallas Police Sergeant Michael Smith, 55, and Dallas Area Rapid Transit Officer Brent Thompson, 43, will all be remembered today during this WOD.
Burpees 51
DL/Box Jump 7 rounds plus 4 DL, finished after timer 60#
BFSU 104
Snatch/PU 8 rounds plus snatches and 3 PU, finished after timer 15#
Ran around house for 5 min
.63 miles
41 burpees
5 rounds jumps/dead lifts 60#
80 abs+1 minute plank
4 rounds snatches/push ups + 7 snatches (first time I did snatches so I was way slow).
61 burpees (full w/ pu & jump up)
6 rd + DL on 7th ( finished after timer)
Single leg straight leg DL 25# (alt)
Held 3 min front plank, then side plank for 2 (1min each side)
6 rounds 25# KB single arm snatch (alt)
Military boy pu
850m
Fun!
50 burpees
5 rounds, so 35 total DL (40#) and 35 Box jumps
40 bsu, and 60 toes-to-bar on the floor
4 rounds, so 28 total snatch (15#) and gpu
2:50 minute run, easing in after injury. Right under 1/4 mile.