Entries by Paul Vidal

03/25/2020

At Home WOD 7 Tabata Russian twist Rest 1 min Tabata Reverse lunges Rest 1 min Tabata V-ups (Scaled: Tuck ups) Rest 1 min Tabata Alternating step-ups *Add weight if possible, hold a weighted object or wear a weighted vest. *Tabata=8 Rounds of 20 sec of work, 10 sec of rest = 4 minutes per Tabata

03/24/2020

At Home WOD 6 10 Burpees, 25 Shoulder taps in plank 10 Burpees, 25 Shoulder taps in plank, 50 KB/DB/Plate/Odd Object Deadlifts 10 Burpees, 25 Shoulder taps in plank, 50 KB/DB/Plate/Odd Object Deadlifts, 100 Sit-ups 10 Burpees, 25 Shoulder taps in plank, 50 KB/DB/Plate/Odd Object Deadlifts, 100 Sit-ups, 150 Air squats

03/20/2020

Strength/Skill Snatch for load #1: 5 reps #2: 3 reps #3: 2 reps #4: 2 reps #5: 1 rep #6: 1 rep #7: 1 rep WOD AMRAP 20 30 Wall Ball Shots (20/14) 20 Sit-ups 10 DB Front squats (35/55) 5 Burpees

03/19/2020

Strength/Skill Deadlift for load #1: 1 rep WOD Every 4 minutes x 4 15/12 cal bike 20 Half-Kneeling Landmine Trunk Twist (10 per side) 3 Power Snatches (135/95)  

03/17/2020

Hyper Heroes WOD “Mackenzie” For Time 60 Walking lunges 50 Burpees 40 Hang Power Cleans (115/85) 30 C2B Pull-ups 20 HSPU 10 Snatches (115/85) 5 Rope climbs

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 […]

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 […]