2.15.18

A. Strength

1. Close Grip Bench Press

5 sets of 5 reps
65%-70%-75%-80%-85%

2. Back Squat

5 sets of 5 reps
65%-70%-75%-80%-85%

B. Conditioning

8 minute AMRAP
8 Thrusters 115/80
16 T2B
*coaches challenge 135/95

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2.14.18

A. Conditioning

5 rounds
20 Hang Power Snatch 75/55
10 Burpee Box Jump Overs 24/20

B. Accessory

5 rounds
30 sec. Hang from pull up bar (arms extended)
1 min Rest

2.12.18

A. Warm Up

12 minutes EMOM alternating movements
1. 15/12 cal row
2. 10 Burpees
3. 10 Lunges
4. 1-3 Wall Walks

B. Conditioning

2 rounds
60 Air Squats
40 Medball Sit Ups 20/14
20 Handstand Push Ups
*coaches challenge Back Squats 45/35 & GHD sit ups

C. Accessory

5 rounds
30 sec. Hang from pull up bar (arms extended)
1 minute Rest

2.9.18 “Dana Hannon”

“Dana Hannon”

This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

Hannon now is one of six firefighters from Engine Co. 26, midtown Manhattan, missing in the World Trade Center disaster.

For Time

26 Power Cleans 95/65

100 Double Unders

*Break or Trip: 5 Burpees

100 Kettlebell Swings 35/24

*Break: 1 Wall Walk

26 Power Snatch 95/65

Penalty for breaking or tripping on the double-unders is 5 Burpees. Penalty for breaking on the kettlebell swings is 1 Wall Walk

2.7.18

A. Strength

Bench Press
9-7-5-3-1+

55%x9
65%x7
75%x5
85%x3
95%x1+

B. Conditioning

12 minute AMRAP
15/12 Cal. Row
10 Bar Facing Burpees
5 Squat Cleans 115/80
*Coaches challenge 155/105