by rmartinez | Oct 1, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 94 MOIRA Buy-In: 911 meter RunThen, 13 Rounds of:10 Hang Power Cleans (95/65 lb)4 Shoulder-to-Overheads (95/65 lb)6 Front Squats (95/65 lb)7 Chest-to-Bar Pull-UpsCash-Out: 13 calorie Bike https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Hero WOD CARSE https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Background: This workout is dedicated to Police Officer Moira Ann Smith who died on September 11, 2001. She was the only female member of the NYPD to die on 9/11. Officer Moira was one of the first officers to respond to the attacks on the World Trade Center. Witnesses would describe her as stoically providing direction in the midst of chaos, saving countless lives by guiding them to safety. Her bravery was captured in a photo showing her helping a wounded man escape Tower 2 before she returned to the burning building to help others. Moira prevented mass hysteria and crowded exits by ‘directing traffic’ with a flashlight at the ground floor of World Trade Center Tower Two. Today, survivors remember ‘the woman with the flashlight’ with extreme gratitude and appreciation, for her service not only undoubtedly saved thousands of lives, but also restored some semblance of order and control in the midst of complete and utter chaos. For her actions that day she would be posthumously awarded the NYPD Medal of...
by rmartinez | May 5, 2024 | WOD Archive, workout of the day
Part A: every minute for 7 minutes 2 bench press 85-90% Part B: every minute for 7 minutes 20 total single arm db/kb rows, light (15/20) Part C: amrap 15 minutes 30 walking lunges 18ft handstand walk or 3 wall...
by rmartinez | May 4, 2024 | WOD Archive, workout of the day
HOLLEYMAN 30 Rounds For Time 5 Wall Ball Shots (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb)
by rmartinez | May 3, 2024 | WOD Archive, workout of the day
May the Forth Be With You… Luke Skywalker 21 burpee box jumps 5 rope climbs 60 second hand stand hold 21, 5, 60 21, 4, 60 21, 3, 60 21, 2, 60 21, 1, 60
by rmartinez | May 2, 2024 | WOD Archive, workout of the day
2 rounds of: amrap 3 minutes box jump overs (20/24) rest 1 minute amrap 3 minutes ring push ups rest 1 minute amrap 3 minutes squat snatches or squat cleans 50% of snatch/clean rest 1 minute
by rmartinez | May 1, 2024 | WOD Archive, workout of the day
Part A: every minute for 6 minutes 3-4 deadlifts 70-75% Part B: one round, not for time do all of these in any order you like 400m run 500m row 500m ski 1200m bike 100 double unders or 200 singles 30 burpees Part C: grace 30 clean and jerks (95/135) ...
by rmartinez | Apr 30, 2024 | WOD Archive, workout of the day
A. 5 rounds of 1 bar or ring muscle 200 meter run 24 weighted box step ups Rest 5 minutes B. 5 rounds of 1 deadlift (155/225) 20 calorie row 24 total db or kb jerks (med-heavy)
by rmartinez | Apr 29, 2024 | WOD Archive, workout of the day
Part A: every minute for 8 minutes 3 overhead squats or front squats 70-75% Part B: 6 rounds, 17 minute cap 16 sit ups 12 push ups 8 chest to bars
by rmartinez | Apr 28, 2024 | WOD Archive, workout of the day
Part A: every minute for 10 minutes 5-10 handstand push ups or z-press Part B: amrap 14 minutes 20 hang cleans 25-35% or empty bar 15 wall balls (14/20) 10 ring dips
by rmartinez | Apr 27, 2024 | WOD Archive, workout of the day
SVBIED 2008-12-28 Amrap in 20 minutes of: 8 pull ups 12 push ups 28 air squats
by rmartinez | Apr 26, 2024 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 total single kb/db clean and lunge 15 ghd sit ups/25 abmat sit ups B. Partner up 10-1 of: Box jumps Kettlebell Swings
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