by rmartinez | Oct 21, 2018 | WOD Archive, workout of the day
A. Back Squat Add 10 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max reps (Must be at least 4) *Max set of Strict Pull Ups after each Back Squat set “Diane” 21-15-9 of: Deadlifts (155/225) Hand Stand Push Ups Ninja: For time: 40 Kettlebell Swings 20 Dumbbell Push Presses 30 Kettlebell Swings 15 Dumbbell Push Presses 20 Kettlebell Swings 10 Dumbbell Push Presses Bonus: Every 2 minutes, for 6 minutes (3 sets): Muscle Clean x 1 rep (build over the course of the three sets) followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Clean x 1 rep @ 70+% followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Clean x 1 rep @...
by rmartinez | Oct 20, 2018 | WOD Archive, workout of the day
“Eric Olson” _ 7 Rounds of: 5 Hang Cleans (155/105 lb) 5 Front Squats (155/105 lb) 5 Box Jumps (30/24 in) 50 Double-Unders This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who was killed on September 11, 2001. What Taube and Barbara Olsen recall about their son was his ability to see things not as they were, but as they could be. They said their boy, Eric Taube Olsen, had a passion for finding the beauty in an old car that might seem little more than a busted-up clunker. They said he enjoyed whittling away the hours with a block of wood and turning it into something more. They say he loved working in stained glass, and the way it could change the color of light. Firefighter Olsen, 41, a firefighter with Ladder Company 15, had a particular fondness for collecting Cadillacs from the 1940’s. In all, he had acquired 11 vehicles, including one old fire engine. On the morning of Sept. 11, Firefighter Olsen and a buddy, Arthur T. Barry, another off-duty firefighter, were planning on tinkering with one of the cars. Instead, they rushed off to the World Trade Center. Eric Taube Olsen was the kind of guy you looked up to, said his brother Kenneth. Good natured and easy going, Olsen brought people in the firehouse together, said his father, Taube Olsen. Born in Brooklyn, and raised in Griggstown, N.J., Olsen settled in Eltingville, Staten Island, in 1994 after his wife Kathleen died. Olsen joined the fire department 11 years ago and worked with Ladder Co. 15 in Manhattan. He reported to the...
by rmartinez | Oct 19, 2018 | WOD Archive, workout of the day
In teams of two:“Partner Cindy”AMRAP in 30 minutes of:5 Pull Ups10 Push Ups15 SquatsAlternate Pull Ups, Push Ups and Squats between partners, with only one working at the...
by rmartinez | Oct 18, 2018 | WOD Archive, workout of the day
A. Strict PressAdd 5 pounds to your current 1RM, and calculate its 90%5 @ 65% of 90% 5 @ 75%Max Reps @85% (Must be at least 6)*Single-Arm Overhead Walking Lunge x 20 steps (10/arm) after each Strict Press SetB. For time of:800 Meter Run80 Sit-Ups30 Overhead Squats (65/95)15 Handstand Push-UpsNinja:For time:40 Kettlebell Swings20 Alternating Reverse Lunges with KB Goblet Hold10 Jumping Pull-Ups30 Kettlebell Swings15 Alternating Reverse Lunges with KB Goblet Hold10 Jumping Pull-Ups20 Kettlebell Swings10 Alternating Reverse Lunges with KB Goblet Hold10 Jumping Pull-UpsBonus:Every minute, on the minute, for 10 minutes (5 sets) of:Interval 1 – V-Up x 15 repsInterval 2 – Elbow Plank x 60...
by rmartinez | Oct 17, 2018 | WOD Archive, workout of the day
A. Deadlift Add 10 pounds to your current 1RM, and calculate its 90% 65% x 5 of 90% 75% x 5 85% X Max Reps (Must be at least 6) *10 Bicep Curls each arm after each Deadlift set B. 3 rounds of: 10 Push Presses (95/135) 20 Toes to Bar 40...
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