10 min AMRAP 80-90%

– 3 front squat from ground (135/95, 115/75, 95/65)

– 30 DU

– 200 m run

R3M

10 min AMRAP 80-90%

– row for cal

R3M

10 min AMRAP 80-90%

– 10 russian swings 1.5pd

– 10 walk lunges

– 200 m run

 

A) Overhead squat 3, 3, 3 @30X1; R2-3M

B) EMOM x 10

– 1 power snatch + 1 overhead squat + 1 hang power snatch

C) Row 500m @ 90%

– Rest 2:30 x 3-4 (compare to 5/27)

 

A) RFESS 4-6/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/16)

B) EMOM x 10

Even: 5-10 T2B

Odd: 8-12 Wallballs (20/14)

C) 30 TGUP not for time (53/35)

 

*smooth and steady on TGUP

 

A) EMOM x 12 min

Even: Close grip bench press 70% @ 20X1; 3-4

Odd: Romanian deadlift @ 20X1; 4-5 reps (moderate, perfect form)

B1) Weighted pull-up 2-3; R20S

B2) DB bent over row 4-6; @ 20X1; R2M

C) AD or row for max cals in 1 min

– rest 3 min –

AD or row for max cals in 1 min

 

Outside the Box: Kay Knox

We are so very proud of Kay Knox as she officially became part of the Dallas Fire Department last Friday! When Kay started here almost 2 years ago she was struggling to pass the physical test required to get into the academy. Kay got stronger, faster, and overall more badass and crushed it. We are so lucky to have her, Charles, and Lullaby as members. Way to go Kay!

12 min @ 85%

– Run 200m

– bear crawl 20m

– 10 walk lunges

R4M

8 min @ 90%

– Row 200m

– 3 wall walks

R6M

4 min @ 95%

– 10 KB swings 53/35

– 30 DU

 

A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3

B) EMOM – 12mins

odd – HSPU x 3-8

even – 5-6 TnG power cleans (135/95, 115/75, 95/55)

C) AMRAP kipping pull-ups in 20 sec; rest 2 min x 3

D) 4 sets:

40 sec AD very hard

rest 2:30-5 min

*PC compare to 5/9

 

Drinks At The Ginger Man!

Come join us at the brand new Ginger Man – Lakewood this Sunday, June 8th, from 2-4pm.

It’s patio weather in Dallas and you know what that means? Another EDCF social event is in order. Join us next Sunday, June 8th, at the brand new Ginger Man – Lakewood. We’ll be there from 2-4pm so come for a drink or two or three (no judging). This is your chance to mingle with all those awesome people that you don’t see in your normal classes. Not a member? That’s fine! Come anyway. Friends are invited too!

Where: 6431 La Vista Dr.
When: 2-4pm