Hero WOD Saturday May 2/20

Zoom ID: 881-4132-1309
Password: wheelwod
Time 1PM EST
Date: May 2/2020

Dallas 5

ADAPTED VERSIONS LISTED AFTER DESCRIPTION

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

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

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.\

ADAPTED VERSIONS

UPPER IMPAIRMENT

5 minutes of: 1 minute rest between 5 min amraps
    Burpees
Then, 5 minutes of:
    7 deadlifts, Light weight ( 50%)
    7 box jumps,
Then, 5 minutes of:
    Turkish get-ups, (Heavy)
Then, 5 minutes of:
    7 snatches, 75/55 barbell or 35/20 DB
    7 push-ups (4 for 1 pt of contact)
Then, 5 minutes of:
Rowing/ski/bike (calories) or shuttle runs 25ft sections or DU/SU

LOWER IMPAIRMENT

5 minutes of: 1 minute rest between 5 min amraps
    Burpees
Then, 5 minutes of:
    7 deadlifts, Light weight ( 50%)
    7 box steps or Air Squats
Then, 5 minutes of:
    Turkish get-ups, (Heavy)
Then, 5 minutes of:
    7 snatches, 75/55 barbell or 35/20 DB
    7 push-ups
Then, 5 minutes of:
 Rowing/ski/bike (calories) or shuttle runs 25ft sections or SU

SEATED

5 minutes of: 1 minute rest between 5 min amraps
   U-turns or knee burpees or slamballs
Then, 5 minutes of:
    7 deadlifts, Light weight ( 50%)
    7 Plate or chair hops
Then, 5 minutes of:
    Turkish get-ups, or Weighted sit ups
Then, 5 minutes of:
    7 snatches, 65/35 barbell or 35/20 DB
    3 floor to chair or box transfers
Then, 5 minutes of:
    Rowing/ski/bike (calories) or shuttle Wheels 25ft sections or battle ropes/split ropes

Neurological

5 minutes of: 1 minute rest between 5 min amraps
    Burpees or knee burpees
Then, 5 minutes of:
    7 deadlifts, Light weight ( 50%)
    7 box steps or lunges
Then, 5 minutes of:
    Turkish get-ups, or sit ups
Then, 5 minutes of:
    7 snatches, 45/35 barbell or 25/15 DB
    7 push-ups (4 for Major neuro)
Then, 5 minutes of:
    Rowing /bike/ski (calories) or shuttle runs 25ft sections or DU/SU

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