Warm up Tabata 1- hollow body rock 2- KBS 3- BB FS 4- Kipping Knees to waist Then, Barbell warmup- Squats Clean review Strength Squat Clean 3-3-3-3-3 Work to a Heavy 3. Reset every rep. WOD 10-9-8-7-6-5-4-3-2-1 DL (225/155) T2B 15min Time cap Cashout– 30 wind shield wipers on ground
15min AMRAP 19 WB (20/14) 19 Cal Row Measure = reps Details and scale options available at box
Strength Bench Press 5-5-5-5-5 WOD 50 DU’s Buy in, then.., Complete in any order 50 Strict Pullups 50 WB 50 Cal Row 50 WBSU (20/14) 50 KBS (53/35) Then, 50 DU’s to finish.
Strength Snatch Complex Power Snatch + Hang Squat Snatch + Squat Snatch + Snatch Balance 5-7 heavy sets 20min Time cap WOD 8RFT 6 Power Snatches (95/65) 5 Burpees over bar Cashout 50 Push-Up and 100 DU’s
Strength Strict Press 1-1-1-1 Push Press 1-1-1-1 20min Time cap to establish heavy 1 WOD 20min AMRAP 12 Sand Bag Step ups (24/20) 20 Ring Rows 3 Power Cleans (185/125) 200m Run
Strength Back Squat 12-12-12-12 Hero WOD “Dennis McHugh” 15min AMRAP Ascending Ladder of 3 starting at 3 of.., Front Squats (135/95) T2B This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001. The sun shone brightly on St. John the Baptist Roman Catholic Church in Piermont, […]
“Eva” 5RFT 800m Run 30 KBS (70/35) 30 Pull-ups
Skill Hand Stand Push ups Progressions WOD Open WOD 17.4 13min AMRAP 55 DL 55 WB 55 Calorie Row 55 HSPUS Scaling options available
Strength Front Squat 2-2-2-2-2 Partner WOD 10min AMRAP Alternate complete rounds 8 DL 6 Hang Power Cleans 4 Push Jerks (165/115) *pick a weight that you can go unbroken for first 2 sets.
Skill Ring MU Progressions/ Drills WOD 2 Rounds of 30 Burpee Box Jumps (24/20) 20 C2B (RX+ =BMU) Then, 200m Farmers carry (50/35)