2 rounds:
Run 200M
25 Double -unders
12 PVC Passthroughs
12 Sit-ups
10 Push-ups
8 Pull-ups
Pre-WOD mobility:
Banded bully (2 min each side)
T-spine rake/roll (3 min)
2 rounds for time of:
80 Double Unders
60 Hand Release Push-ups
40 Ring Rows
20 Strict Knees-to-elbows
Barbell shoulder/pec smash (2 min each side)
T-spine smash (Gemini) (3 min)
Row 500M
15-12-9 reps of:
DB Hang Squat Cleans
DB Presses
Supermen
Pre-WOD mobility:
Oly wall squat (banded) (3 min)
Banded OH distraction (2 min each side)
With a partner, 8 rounds for time of:
15 Wall Balls, 20/14 lbs
15/10 Bike Calories
15 Wall Balls, 20/14 lbs
Partners alternate complete rounds (4 rounds each).
Once partner 1 finishes 1 round, partner 2 performs the same work. This cycle repeats until each person has performed 4 rounds and the clock stops.
If you’re on your own, do 4 rounds with a 2 minute rest in between rounds
Suprapatellar smash/floss (2 min each side)
Shoulder rotator smash/floss (2 min each side)
DANIEL MCCARTNEY
3 Rounds for Time (In a Team of 3)
2000 meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
484 Double-Unders
108 Burpees
2000 meter Row
18 Deadlifts (225/155 lb)
This Hero WOD is dedicated to Pierce County Officer Daniel McCartney who ended his watch on January 8, 2018. He was a police officer for many years, a Navy vet, a coach at CrossFit Yelm (Yelm, WA, USA) and a father of 3.
The significance of the rep scheme is as follows: row and thrusters represent 2014, year he started with Pierce County, 34 swings signify his age when he passed away, 484 double-unders for his badge number, burpees for the date of his passing (1/08), another row and deadlifts for the year, 2018, when he passed. The 3 rounds are for the 3 sons he left behind.
Deputy Sheriff Daniel McCartney was shot and killed after responding to a burglary in progress near 45th Avenue Court East and 200th Street East, in Frederickson, at approximately 11:30 pm.
Deputy McCartney was the first officer on scene and became engaged in a foot pursuit of at least one subject. The man opened fire on Deputy McCartney during the foot pursuit, mortally wounding him. Deputy McCartney was transported to St. Joseph Medical Center where he passed away at approximately 2:00 am.
One subject was found dead at the scene. A second subject was arrested the following day after a massive manhunt.
Deputy McCartney was a U.S. Navy veteran. He had served with the Pierce County Sheriff’s Department for three years and had previously served with the Hoquiam Police Department for six years. He is survived by his wife and three sons.
Glute smash (2 min each side)
Lat smash (2 min each side)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Run 400M
5 Kipping Swings
5 Muscle Cleans, 45/35 lbs
5 Kipping Swings
5 Power Clean Drops (start standing in front rack, drop to Power position), 45/35 lbs
5 Kipping Swings
5 Hang Power Cleans, 45/35 lbs
Pre-WOD Mobility:
Super front rack (2 min each side)
Couch stretch (2 min each side)
Shoulder rotator smash/floss (2 min each side)
Hip flexor smash (2 min each side)
3 rounds:
Row 1 minute
10 Bent-over Rows – empty/light barbell
8 Hip & Back Extensions
5 High Box Jumps
Pre-WOD Mobility:
MBOD (2 min each side)
T-spine rake/roll (3 min)
Max Effort 1000m Row
3 attempts to establish a best time, with as much rest as needed in between efforts
Glute smash (2 min each side)
T-spine smash (double lax ball)(4 min)
3 rounds:
1 minute Double-unders
10 Lateral Lunges (5 per side)
7 Inchworms
5 V-ups
Pre-WOD mobility:
Banded bully (2 min each side)
5 x upward to downward dog (10 sec in each position)
4 rounds for time of:
Run, 400 m
50 Double Unders
25 Hollow Rocks
Short ROMWOD
2 minutes of jogging, biking or rowing
Burgener warm-up w/ PVC
Bar MU progression
Work up to a heavy Overhead Squat, target is 85% 1RM
Pre-WOD Mobility:
10 x banded OH squats (at waist & elbows)
Super couch (2 min each side)
Not for time:
1 Overhead Squat, 85% 1RM
2 Bar Muscle-ups
2 Overhead Squats, 85% 1RM
4 Bar Muscle-ups
3 Overhead Squats, 85% 1RM
6 Bar Muscle-ups
4 Overhead Squats, 85% 1RM
8 Bar Muscle-ups
5 Overhead Squats, 85% 1RM
10 Bar Muscle-ups
Suprapatellar smash/floss (2 min each side)
Lat smash (roller) (2 min each side)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
For Time: Partner “Nutts” (aka Nutts and a half)
15 HSPU
25 Deadlift (250/175 lbs)
40 Box Jump (30/24″)
75 Pull-Ups
150 Wall Balls (20/14 lbs)
300 Double Unders
600m Run with 45# Plate
Both Partners run together on the 600m run, but only 1 holds the plate.
Pre-WOD Mobility:
Seated hamstring stretch (3 min hold)
Trap scrub (2 min each side)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Glute smash (2 min each side)
Lat smash (2 min each side)
