Strength:
Every minute on the minute, perform 2 reps of:
Hang Power Clean*
For max load
*Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.
Conditioning:
Hero WOD
“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts (155/103)
7 Box Jumps (24/20″)
Then, 5 minutes of:
Turkish get-ups (40/25)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing for calories
For Score
Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations
WOD courtesy of crossfit.com Read the story of the 5.
Flexibility/Mobility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post max load, score, and experiences to comments
HPC completed 98# (through ten rounds)
CWOD: Did work. Experienced counting issues. 15# turkish getups, 33# snatch, mod PU
SWOD: up to 205 lbs (90%)
Modified&Scaled Dallas 5: 251 (62+40+13+60+76)
4 min per station
75 lbs DL
Back only held up for 16 total DLs, then did max box jumps at station 2.
20 lbs DB for Turkish Get-ups
I also experienced counting issues, I have no idea how many Turkish Get-Ups I did, 13 Just sounded right in my head.
SWOD made it thru rd 7 at 155, failed at 8 for 165. Dropped it back down to 155 to complete the work out. Grip was shot.
CWOD 51+65+11+56+54 for 237
Scaled 135 DL, 65 snatch, and 35 turkish get up
SWOD ended at 2@ 108#, 93%
CWOD: 74, 79, 13, 70, 68 (20# Turkish), 304 total
Great wod!
Hang Power Clean: 2 @ 275# (5# PR)
“Dallas 5”
45
70
13 (50#)
56
74
Total: 258 Rx+
I’m not a fan of workouts that have five minutes of just burpees, but this particular HERO WOD will be special to me. My dad has been protecting and serving the City of Allen, TX for thirty one years. Allen is one of the cities in the Dallas metroplex. He has made many sacrifices in order for me to have the life that I have had. I literally would not be the man I am today if it was not for my father. My heart hurts for those families that lost a loved one on that tragic day. I always have and always will BACK THE BLUE.
Love this Mike! #backtheblue
#muchlove4theblue
SWOD:
Successful at 270#
Mis-loaded my bar on one of the later minutes and didnt get rep in that minute. was working off a 10-minute cap.
CWOD:
Due to time constraints, only got 4 minutes at each station
73 Burpees
80 DL/BJ
10 Turks @ 50#
72 Snatch/PU
81 Cal rowed
316 Total reps
Tough WOD! Very HERO worthy!!
SWOD:
2 @ 123#
CWOD:
222 reps. Turkish get ups at 10#, biked instead of rowed
T
SWOD: 2 x 113#
CWOD: 73, 83, 14, 73, 62 Total= 305
Scaled: 10#, 43#
SWOD: up to 123# (89%)
CWOD:
5 minute stations:
49 burpees
63 DL/box jumps
6 30 second planks in place of Turkish getups
45 snatch/PU on knees
50 calories rowed
213 total
Felt good to be back but can tell I’ve been gone for 2 weeks (and am getting more pregnant by the second!)
CWOD Weights as prescribed.
Ran Lafortune am
SWOD:
158#
CWOD:
Got benched by coach #ITBANDprobs
Too many numbers…..
HPC: finished up with 2@105# which is 91% of my 1RM.
Dallas 5–
1.Burpees – 75 (went too hard so I was terrible the rest of the workout…)
2. 3 rds DL @ 100# + 2 rds of box
3. 18 TGU’s @ 15#
4. 1 rd snatches @ 55#, went down and did 1 rd at 50#, (2 complete), and did 3 snatches of rd 3 — 2 rds of push ups
5. 45 calories
Vom.