WODs for 8/7/17-8/12/17

8/7

Warm-up

-300m Run
10 Pike pushes
-10 Multiposition squats
-2x10s Hollow hold
-30s Frog stretch
-10yd Walking quad
-30s Cross arm body shoulder stretch
-30s Wrist stretch
-30s Lat stretch

Strength/Skill

KB Farmers Carry For Distance (70/55/35)

WOD

“Karl Joseph”
21-30-21-15-30-15-9-30-9 Reps for Time
Push Presses (135/95/65)
30 Box Jumps
Overhead Squats (135/95/65)

*20 min time cap

555 Fitness Firefighter Hero WOD: This workout is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.”

Mr. Joseph would have turned 26 on Nov. 5. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”

 

8/8

Warm-up

-200m Run
-10 Glute-ham bridges
-15s Hollow and superman hold
-30s Pigeon stretch
-10yd Side lunges
-10 Ring rows
-30s Lat stretch
-30s Wrist stretch

-10 Steps each burgner (including muscle snatch)

Strength/Skill

Snatch
5-3-1-1-1-1-1

WOD

7 min AMRAP
Ascending ladder by 3, starting at 3, of:
Power snatch (115/80)
T2B

 

8/9

Warm-up

-10 Push up plus only to pike push up
-5yd Inch worm stretch
-30s Lat stretch
-10 Leg swings per side with rotations
-10 Multi position squats
-10yd Quad stretch
-10yd Heel scoops
-10yd Heel raises

Strength/Skill

Strict Press
1×10
Push Press
8-6-4-2 AHAP

Front Squat
10-8-6-4-2 AHAP

WOD

For Time:

Cash in 400m run

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65/45)
Pull ups

Cash out 400m run

 

8/10

Warm-up

-200m Run
-2x10s Hollow hold
-10g/ h Bridges
-30s Windmill stretch
-10yd Inverted hamstring
-10yd Walking quad to high kick
-10yd High knee pull
-5yd Pike push to inch worm stretches
-30s Chest stretch
-30s Chicken wing stretch

Strength/Skill

5RM Deadlift For Load: 20min Cap

WOD

On a 20 min running clock
10 min EMOM
-2 squat cleans & jerks@ 70/75%
*2 min rest
5 min EMOM
-20 air squats
*1 min rest
2 min Every 30 sec.
-10 push ups

 

8/11

Warm-up

-10 PVC pass-throughs
-10 PVC strict press’s
-7 PVC push press’s
-30s External rotation stretch w/ pvc
-10yd Heel raise walks
-10 Leg swings per side
-30s Calf stretch
-5 Pull ups
-30s Lat stretch
-10yd Walking quad
-10yd High knee pull
-5 Quarter squat to jump to split land

Strength/Skill

Jerk
3 @50%; 3 @60% 2 @70% 2 @80%

WOD

2 Rounds for Time
400m run
4 DB man makers (55/35/20)
6 Dball squat throws (push forward from chest) (50/40/35)
8 HSPU
10 DB snatches (55/35/20)
12 OH walking lunges w/ Dball (50/40/35)
14 Burpee box jump on and overs
16 pistols
18 Dball cleans
20 ab-mat situps

 

8/12

WOD

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14/12)
Sumo deadlift high-pull (75/55/35)
Box Jump (20/18)
Push-press (75/55/35)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the weakest scores from the five stations.

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