03/27/2020

At Home WOD 9

Cash In: 800m run 

 AMRAP 8
16 Box jumps  (Sub: Broad jumps or Tuck jumps)
8 Push-ups

Cash out: 800m run

Vest Optional 🙂

 

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 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.

 

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