2017 July 22 WOD

Posted: July 21, 2017 in Uncategorized

We’ll have yoga this morning at 8:00. Free for members and only $5 for nonmembers.

Hero – “Dallas 5”


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 joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

5 minutes of:
Burpees
-then-
5 minutes of:
7 Deadlifts (155/105)
7 Box Jumps (24/20)
-then-
5 minutes of:
Turkish Get-ups (40/25 DB)
-then-
5 minutes of:
7 Snatches (75/55)
7 Push-ups
-then-
5 minutes of:
Row for calories

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

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Comments
  1. Doug Barnwell says:

    Snatches:
    1×3@135#
    1×3@145#
    1×3@155#
    3×3@165#

    Dallas 5:
    Burpees = 61
    7 Deadlifts (155) + 7 Box Jumps (24) = 6+13
    Turkish Get-ups (40 DB) = 9
    7 Snatches (75) + 7 Push-ups = 5+3
    Calorie Row = 67
    61/97/9/73/67 RX

  2. Monique says:

    Burpees – 49
    Deadlift 55#/Box Jump 20″ – 6+1DL
    Turkish get-ups 12# – 10
    Snatch 45#/Push up – 3+7snatch (struggled so hard this station)
    Row – 51 cals

  3. Matt Z. says:

    74
    6+7,1
    16
    6+3
    79

  4. Tanya says:

    71
    6+4
    16 w/20. Will try 25 when no so slippery/sweaty
    3+5, late start~50s/slow PUs-some roll-ups
    66

  5. Mark Goff says:

    Burpees- 68
    DL (135#) & BJ (20″) – 126 reps
    TGU – 12
    Snatch (65#) & PU – 49
    Row – 66

    Total reps = 321

  6. Kimberley says:

    4th WOD in a row this week. I could feel it
    Dallas 5
    Burpees 52 reps
    DL 65#/16″ box step 112 reps
    TGU 10# DB 12
    Snatch 25#/Push ups 67 reps
    Row 53 cals

  7. Brett Christensen says:

    Class WOD @ 9
    78/108/9 or 11 lost count, so 9/86/86
    In order as written

  8. Justin Harrison says:

    DL/BJ- 6 rds
    TGU- 11
    PS/PU- 5 rds
    Row- 71 cals
    Burpees- 41

  9. The Hagss says:

    Joe
    60 Burpees
    4+7+6 DL/BJ RX
    20 Turkish get ups #25 (10 each arm)
    5Rds Snatches/push ups RX
    64 cal row

    Hollie
    56 Burpees
    6Rds DL/ BJ RX
    14 Turkish get ups #10 (7 each arm)
    4Rds snatches/push ups RX
    58 cal row

  10. Shea says:

    I went out of order-
    DL/BJ 7+4
    Snatch/PU 4+5 (I think)
    Burpees 63
    Row 53
    TGU 16
    Used Rx weights; not sure if I used 20 or 25# on the TGU.
    Thank you Dallas 5.

  11. Jennie says:

    Can’t find score sheet but pretty sure these are right

    75 burpees
    85 DL+BJ
    12 TGU (rested a ton on purpose)
    71 SN+PU
    60 calories (stopped 5 times in 5 minutes…dying and trap cramp)

  12. mlday says:

    Row 75
    Burpees 73
    DL/BJ 106
    TGU 10 or 11
    Snatch/pu 60
    In that order

  13. Pete says:

    burpees 67
    DL/BJ 65
    TGU 8ish
    snatch/pushups 70 65#
    row 58

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