by rmartinez | Jan 16, 2019 | WOD Archive, workout of the day
A. Take 20-25 minutes to find a new max snatch B. 5 rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds 30 seconds of Push Ups Rest 30 seconds Ninja: Same Bonus: 5K...
by rmartinez | Jan 15, 2019 | WOD Archive, workout of the day
A. Four sets of: Back Squat x 8 reps @ 70% B. 3 rounds of: 400 Meter Run 30 Walking Lunges 15 Russian twists, prison rules (20) *from the back door to the end of the parking lot (by white trucks) is 100 meters Ninja: Same Bonus: 21 Thrusters (95/65 lbs) 15 Thrusters (145/95 lbs) 9 Thrusters (195/125 lbs) Use one barbell, adding 25/15 lb plates each...
by rmartinez | Jan 14, 2019 | WOD Archive, workout of the day
A. Take 20-25 minutes to find a new max overhead squat B. 500 meter row then 4 rounds of: 5 Squat Snatches, with 50% of today’s max overhead squat 7 Burpee Box Jumps (20/24) then 500 meter row Ninja: AMRAP in 15 minutes of: 5 Dumbbell Push Presses 10 Burpees Bonus: Every 3 minutes for 6 minutes (2 sets): Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk (3 second pause in dip, 3 second pause in...
by rmartinez | Jan 13, 2019 | WOD Archive, workout of the day
We have moved to 15821 E Centretech Cir Aurora, CO 80011 A. Take 20-25 minutes to find a new max clean and Jerk B. 5 rounds of: 20 Wall Ball (14/20) 5 Squat Cleans, with 70% of what you lifted today Ninja: Complete as many rounds and reps as possible in 12 minutes of: 15 Wall Balls 10 Alternating Single-Arm Dumbbell Snatches 10 V-Ups Bonus: Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2 reps (pause for 2 seconds in the bottom position of each overhead squat) ...
by rmartinez | Jan 12, 2019 | WOD Archive, workout of the day
“Stephen Belson” _ For Time 20 Box Jumps (30/24 in) 5 Squat Cleans (155/105 lb) 30 Box Jumps (30/24 in) 5 Squat Cleans (155/105 lb) 40 Box Jumps (20 in) 5 Squat Cleans (155/105 lb) This Firefighter Hero WOD is dedicated to Stephen Belson, FDNY, Ladder 24, who was killed on September 11, 2001. Whether the medium was water or fire, Stephen Belson just wanted to save lives. Born in Queens, Belson, 51, attended Francis Lewis High School and Lehman College in the Bronx, where he graduated with a degree in physical education. He worked for several years as a lifeguard and then, with a group of fellow lifeguards, joined the fire department. Over the years, many of his lifeguard buddies took promotion exams and moved up the ranks, said his mother Madeline, but Belson had little interest in management. “He just wanted to be a firefighter,” she said. A firefighter for 22 years, he worked at Ladder 24, Manhattan. His mother said he received commendations for bravery, but a friend, Kevin Callaghan, says he was “brave every day. … He was one of the most senior and knowledgeable firefighters there. He was known as ‘Mr. Ladder...
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