Hero Saturday “Brenton” 03.31.18

BRENTON

5 rounds for time

  • 100-ft. bear crawl
  • 100-ft. standing broad jump (accumulate 100 feet)

Do 3 burpees after every 5 broad jumps. If you have a 20-lb. vest or body armor, wear it.

 

Timothy Brenton

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.

He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.

First posted Oct. 21, 2010

WOD 03.30.18

Strength 

Power Snatch, after warming up take 3 attempts to hit a heavy single

Back Squat

Set 1: 95% x 1, rest 2 minutes, then 85% x 3

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Deadlift from 2 inch deficit (stand on 25 pound plate) work up to a heavy single

Conditioning

3 Rounds

Alternating DB Snatch (55lb/40lb) for 5 each arm

Sled Drags Forwards for 50m (moderate to heavy weight)

Sled Drags Backwards for 50m

400m Walking Lunge Steps

WOD 03.29.18

Strength 

Max Effort Clean and Jerk warm up and then use three attempts to hit a heavy single

Bench Press

Set 1: 95% x 1, rest 2 minutes, then 85% x 3

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Gymnastics Strength Work

2 Rounds

1 min strict Pull-ups

1 minute Wall Walks

Rest 2 min

Strength part 2 

Push Push work up to to a heavy 3RM

Muscular Imbalance Work

2 Rounds

Seated DB Rows x 10 (DB in each hand)

Weighted Box Step-ups x 10 each leg

Single Arm DB Strict Press x 10 each arm

Unilateral Suitcase Deadlifts KB x 10 each side

WOD 03.27.18

Strength

Power Snatch work up to a heavy double

Bench Press 6 x 2 (60-90 sec rest between sets)

Arm Superset

3 Rounds

Triceps Extensions for 10 reps, as heavy as possible

DB or BB Curls for 10 reps, as heavy as possible

Skill Work

EMOM 12 minutes

Minute 1: 30 Double Unders

Minute 2: 5-10 Toes to Bar

Minute 3: 30 sec Handstand Hold Endurance

Conditioning

For Time

500m Row

25 unbroken Wall Balls (20lb/14lb) to 10′ target (scale to hit all 25 reps unbroken)

100 Sit-ups

50 HR Push-ups

25 Wall Balls

400m Run