Paul
5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20-yard Overhead Barbell Walk w/125# m/185#
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married to Lisa Esposito.
Aerobic Warm Up #2
3 consecutive rounds
30 seconds no break
-Prisoner step-ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon
Skill
Movements and modifications
WOD
12x
30:30
Cardio #1
Mountain climbers
(Cardio #1- your choice: treadmill, row, jump rope, jumping jacks, bike)
Sandbag Warm Up
3x 6 reps of:
Bear hug squats
Deadlifts
Ground to shoulder
Shoulder to overhead
Back squats
Skill
Movements and modifications
WOD
Tabata the following:
SB squats
Rest 2 minutes
SB G2S
Rest 2 minutes
Sit ups with SB as anchor
Rest 2 minutes
SB deadlifts
Partner Warm up #6
Ping pong the following
3x 10 reps
Mountain climbers
Superman/ super rock
Flutter kicks
Planche push-ups
Ring/TRX/ doorway/ band rows
*5 reps
Right forward lunge + rotation
Left forward lunge + rotation
Skill
Movements and modifications
Partner WOD
Complete the following for time:
Split the work anyhow
80 HSPU or Strict presses (load should be challenging/ no more that 7 reps)
100 KBS
200 DU or taps
80 TTB or v ups
100 KB SDHP
80 burpees
200 walking lunges
Warm up
Combo Activation #8
3 rounds 10 reps
Lateral band walks (band on ankles)
Lateral plank walk (light band on wrists)
Wood chops or KBS (all 3 directions)
V-up (Right/ Left)
Ring /door way/ band rows
Complex- In straddle/ later lunge r/l inch worm + 2 push ups
Skill
KB complex- 2 snatch/ 2 wind mill/ 1 TGD
WOD
5 rounds of:
KB complex (L)
3x 2 snatch/ 2 wind mill/ 1 TGD
200m run
KB complex (R)
3x 2 snatch/ 2 wind mill/ 1 TGD
200m run