Warm up
9 Warm Up Minute Emom
Minute 1- Hollow hold as long as possible
Minute 2- Superman as long as possible
Minute 3-8 squats with 3 second hold

Strength-14 minutes
Every Other Minute on the Minute
6 Back squats at or above 80 percent of your 1 rep max


15 Minute AMRAP
50 Double Unders/75 Singles
15 Toes to Bar
10 Burpee to Target

Warm up
4 rounds of 5-10-15 Pull ups push ups squats

Strength
Bench press and Weighted Pull ups (hold dumbbell or wall ball with your feet)
5 sets of 7 bench press, immediately after bench max reps in a one minute of weighted pulls ups. Recover 3 to 4 minutes and start your next set. Looking for basically full recovery on this.


VESTED:
4 Rounds
400m Run
2 Rope Climbs
1 sled push halfway down and back
100 M Farmer with 50/35 each hand (all the way down and back)

Warm up- 5 minutes of bike or row
Then one round together reviewing points of performance and 2 on your own
10 Deadlifts
10 Push jerks
10 Front Squats

Get your team ready and bar ready. Try to keep it to 1 bar per team. If thats not possible, not more than 2 bars per team. We will time cap this wod. If one teammate can not run they row until the other two teammates are back from the run

Teamed Up Tuesday:
Teams of 3
400m Team Slamball Run
60 Deadlifts(115/85)
60 Front Squats
60 Push Jerks
400m Team Slamball Run
50 Deadlifts(135/95)
50 Front Squats
50 Push Jerks
400m Team Slamball Run
40 Deadlifts(155/105)
40 Front Squats
40 Push Jerks
400m Team Slamball Run
30 Deadlifts(175/125)
30 Front Squats
30 Push Jerks

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

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.