WOD

Warm Up-
5 minute Amrap Partners
200 M run to together
10 wall balls over the rig together
Have fun, go fast

Skill/Strength 16 Minute Amrap
Minute 1- 10 Hang power cleans from the Knee
Minute 2-15 Push ups
Minute 3-4 squat cleans *increase weight each round and use this as your warm up for the workout
Minute 4 – 10 ring rows as difficult as you can make them for yourself.
*You can add weight as you are going, use this as your warm up

The wod today is a Sprint. Pick the option you can take minimal breaks on

Version 1
12-9-6
Ring Muscle Ups
Squat Cleans 185/135

Version 2
24-18-12
Chest to bar pull ups (sub pulls up, jumping pull ups, banded pull ups, ring rows)
Squat cleans 115/75

Finisher after the wod
10 Minutes Emom
Even minutes 15 tire hits
Odd minutes as many Russian twists as possible in a minute

Sunday

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Background VIA WodWell.com: This “M.I.R.” Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner.

Officer Charles Irvine Jr., 23, died on June 7, 2018 after his patrol car was involved in a serious crash near 76th and Silver Spring Drive. At the time of the crash, Officer Irvine and his partner, Officer Matthew Schulze, 36, were in pursuit of a reckless vehicle. Officer Irvine was a police aide for two years and an officer for nearly two more.

Milwaukee police officer Michael J. Michalski died on July 25, 2018 while searching for a wanted man. During the search, the man was located and fled police on foot, eventually entering a nearby house. When officers attempted to follow the man, they were met with gunfire. Officer Michalski was shot and died from his injuries at Froedtert Hospital. He was 52.

Police Officer Matthew Rittner was shot while executing a search warrant at a home in the 2900 block of South 12th Street near West Dakota Street on Feb. 9, 2019. As the Tactical Enforcement Unit attempted to breach the apartment door the suspect opened fire with an AK-47, shooting through the door and striking Officer Rittner in the chest. Officer Rittner was a U.S. Marine Corps veteran of the War on Terror. He had served with the Milwaukee Police Department for 17 years. He is survived by his expectant wife and child.

Workout of the Day

“M.I.R”

AMRAP (with a Partner) in 30 minutes

Station 1: “Michalski”

From 0:00-10:00, Partner A performs:

23 Wall Ball Shots (20/14 lb)

53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: “Irvine”

From 10:01-20:00, perform:

30 Alternating Dumbbell Snatches (50/35 lb)

14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3: “Rittner”

From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

2 Laps

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.

8am Endurance-
Classic sprints 6-10 sprints, 400m distance rest 2 minutes between efforts
Newer runners keep it around 6, advanced runners shoot for 10

9am mobility

10am partner wod.
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
***First wod, split how you want

Rest 5 minutes

5 Rounds for time of: **See below how to split this.
35 Double-unders
30 Air Squats
25 Wall Ball Shots
20 Chest-to-bar Pull-ups
15 Power Snatch 115/75

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5

Today is completely dedicated to weightlifting!
Today is the day to get that technique help.
5 Min Run/Bike/Row
THEN 3 Rounds W/Empty Bar
7 Good Mornings
7 Power Cleans
5 Front Squats
5 Push Press
5 Thursters

Break out and start Strength, Coaches will help everyone.
Do AT LEAST 10 reps of each movement with light weights and empty bar. Split Jerk can be off the rack

Squat Clean W/3 Second Pause at the Bottom 2-2-2-2-2 65-85%
Split Jerk 1-1-1-1-1 70-90%


Warm up-
3 Rounds
Down and back banded x walks
10 goblet squats with 2 second hold in the bottom
Overhead KB walk down and back, switch arms halfway
20 walking lunges

Strength- DON’T SKIP the second part of this
Find your one rep max front squat— rest 4 minutes
THEN take 60 percent of that number and go for MAX REPS.
**You will get out of this, exactly what you put into it. If you give up on your max reps of front squats before you actually drop the bar, did you really go for max rep??

Wod
7 Rounds
50m DB Farmer Carry
10m DB Lunge
10 DB Burpee 50/35

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