Warm Up
The Complex warm up
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
3x
Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
Posterior complex (5 superman/ 5 super rock/ 5 good morning)
Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
WOD
12x
30:30
DB thrusters
Devils press
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters 95#/M 65#/W
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella
Warm Up
Combo activation #7
3x
Row/ run 30 seconds
7 lateral lunges
Row/ run 30 seconds
20 hitchhikers
Row/ run 30 seconds
20 leg curls (rower seat/Swiss ball) or floor bridges
WOD
15 minute AMRAP
10 push press
10 SDPH
10 power snatches
Warm Up
Body weight warm up #2
3 rounds of:
10 mountain climbers
10 super rocks or superman
10 flutter kicks
10 tucks
10 explosive reverse lunges
10 lateral lunges
10 ring rows/ TRX/ sheet/ bands
Partner WOD
12 minute TAG
50m shuttle / 20 second sprint
6 pull ups
6 jump lunges