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 🙂

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

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

Strength/Skill

Bench Press for load
#1: 1 rep

WOD
50 DUs
1000m Row
*1 min rest
50 DUs
500m Row
*1 min rest
50 DUs
250m Row

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.