03/16/2020

Strength/Skill

Back Squat for load
#1: 1 rep

HERO WOD

“Thomas Holohan”

3 Rounds for Time
5 Overhead Squats (75% BW)
10 V-Ups
15 Burpees

This Firefighter Hero WOD is dedicated to Thomas Holohan, FDNY, Engine 6, who was killed on September 11, 2001. He was a NYC firefighter at Engine Co. 6 and was in the World Trade Center when it collapsed on Tuesday, September 11, 2001. He was listed among the missing until Monday, September 24th, when his body was recovered.

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03/14/2020

9:00 AM Class

WOD

20 Burpees, then

“Helen”

3 RFT
400m Run
21 KBS (55/35)
12 Pull-ups

5 min Rest

2 RFT

50 DUs
15 K2E
15 Hang Power Clean (135/95)

5 min Rest

20 Burpees

10:30 AM Barbell Club 

With empty barbell
3x Mid-Shin to Pause
3x Mid-Shin to Snatch Pull
3x Mid-Shin to Power Snatch
3x Mid-Shin to Full Snatch
3x Overhead Squats

Snatch for load
#1: 3 reps @ 80%
#2: 4 reps @ 85%
#3: 2 reps @ 90%
#4: 1 rep @ 95%
#5: 1 rep @ 100%
#6: 1 rep @ 105%
#7: 1 rep @ 105% 

Adding weigh but do not exceed 50% of bodyweight
3x Mid-Shin to Pause
3x Mid-Shin to Snatch Pull
3x Mid-Shin to Power Snatch
3x Mid-Shin to Full Snatch
3x Overhead Squats
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