Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
“Ledesma”
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
15 Medicine ball cleans (20 lbs)

Second Round Half

Sumo Stance Deadlift
5 x 5 @ 65%
Snatch Grip DL
5 x 3 @ 55%

B.
3 x Max Hang from the bar
3 x Max Toes to Bar

C.
42 Double Unders
30 Pistols
18 Push Jerk 155/105

Rest 2:00

21 Double Unders
15 Pistols
9 Push Jerk 155/105

Hang On, Jump Up

WOD:
3 rounds for time:
400m Run
10 Pull-ups
20 Box Jumps
10 Toes to Bar

The Only Allowed Half Squats

A.
Squat + 1/2 Squat
10 x 2 @ 75%

B.
15 x 15/10 Cal AFAP / Rest :30 Airdyne or Row

C.
4 Rounds for Time:
30 Sit Ups
30 Jumping Squats 45/35
30 Floor Wipers 45/35

Watch the Clock

This Workout will have a running clock. You will be responsible to note your first finish time and add 3 minutes to begin your second round. Score will be total time for both rounds.

WOD:
400 m Run
15 Hang Squat Clean 135/95
15 Handstand Push Ups
15 Push Press 135/95

Rest 3:00

400 m Run
15 Hang Squat Clean 135/95
15 Handstand Push Ups
15 Push Press 135/95

 

Arm Yourself…

A.
Pull Ups
2 Weighted Pull Ups every :30 for 10 minutes

B.
30 Ring Rows 2/2/2 Tempo
5:00 Handstand Hold

C.
AMRAP 12:00
3 Ring Dips
6 Shoulder Press 95/65
9 Pull-ups

Warm Up 7/27 – 8/2

500 m Row
20 Leg Swings
10 Scorpion Stretch
10 Inch Worms
25 PVC Pass Throughs
100 ft. Scooter Walk
10 Scooter Half Circles
15 Single Arm KB Swings

Row Fast Change Often

Partner WOD:
4,000 m Row
100 Deadlift 185/135
150 Wall Ball 20/14
100 Burpees
1,000 ft Plate Push

One partner on the Rower at all times

Partner WOD Tomorrow

A.
Push Press
8 x 3 @ 100% SP

B.
3 x 15 GHD Sit Ups
200 ft Scooter Walk

C.
200 Double Unders
50 BB Thrusters 45/35
50 Hand Release Push Ups
100 Double Unders

Triple 50’s

For Time:
50 Pull Ups
50 Steps Overhead Walking Lunges 20/14
50 KB Swings 53/35

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