Category: WOD

Wednesday WOD 2/6/19

Strict Press: 3-3-3-2-2-1 (Building in weight) For Time: 50 Handstand Push-ups

Tuesday WOD 2/5/19

AMRAP 5: 30 Double Under’s 9 Power Cleans (95,65) *Rest :90 AMRAP 5: 30 Double Under’s 6 Power Cleans (135,95) *Rest :90 AMRAP 5: 30 Double Under’s 3 Power Cleans (185,125)

Monday WOD 2/4/19

AMRAP 20 (Ladder up by Reps of 5): Overhead Squat (115,80) Toes-to-Bar *10/8 Calorie Bike Sprint after each round *Perform 5 Reps of each movement plus the Bike Sprint. Then 10 Reps of each movement plus the Bike Sprint. Then 15 Reps.. etc until the 20 minutes concludes.

Sunday WOD 2/3/19

Skill Work: 5 sets of the following: 30 meter Hand-Stand Walk :30/side of a Paloff Hold 4 Rounds For Time: 25 Kettlebell Clean and Jerks (53,35) 100 meter Front Rack Carry (53,35)

Saturday WOD 2/2/19

“John Tierney” For Time: 20 Push Presses + Front Squats + Thrusters (45/25 lb) 15 Push Presses + Front Squats + Thrusters (75/45 lb) 10 Push Presses + Front Squats + Thrusters (95/65 lb) 5 Push Presses + Front Squats + Thrusters (135/95 lb) This Firefighter Hero WOD is is dedicated to John Tierney, FDNY,...

Friday WOD 2/1/19

Deadlift: 6 Sets of 2 Reps (Across) AMRAP 6: 9 Deadlift (185,125) 9 Lateral Burpees over Bar

Thursday WOD 1/31/19

Perform MAX REPS at each station for 2 minutes (1:00 rest between stations): Station 1: Assault Bike Calories Station 2: Plate-Ground-To-Overhead (45,25) Station 3: Double Kettlebell Front Rack Lunges (53,35) Station 4: Wall-Walks Station 5: Wall-Balls (20,14) Once each station has been completed once, Repeat.

Wednesday WOD 1/30/19

Build to a heavy complex of: 3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Squat Snatch   For Time: 500m/400m Row 25 Squat Snatches (135,95)

Tuesday WOD 1/29/19

AMRAP 25: 100 Double Under’s 50 Single-Arm Kettlebell Push Press (53/35) 100 Double Under’s 50 Push-Ups

Monday WOD 1/28/19

Back-squat 4×6 Across   AMRAP 7: 7 Dumbbell Squat Cleans (50/35) 7 Pull-ups