Wed. 9/25/19
Wed. 9/25/19 10min. Warm Up and Setup. For Load – 15min EMOM – Squat Clean Ladder Building to Heavy Single *Note – Starting wt. @ 135/103. Increase 5lbs total wt. per round. Note finish wt. Rest 5mins 12min AMRAP 25 Dubs 15 Air Squats 5 Power Cleans @ 135/103
Tues. 9/24/19
Tues. 9/24/19 Arnold DB Press – 4×12 (3reps Per Arm – Tog-Alt-Tog-Alt) Wod – For Time (15min Cap) 3 Rounds Patriot Run 21 Lateral Burpees Over Bar Finisher – 100 Sit Ups
Mon. 9/23/19
Mon. 9/23/19 Warm Up – Mod/Working Wt.3 Hang Power Snatches2 Overhead Squats Wod – For Time 4 Rounds 12 Hang Power Snatches @ 115/939 Overhead Squats @ “ “6 Bar Facing BurpeesTri. Run
Fri. 9/20/19
R.E.D. Friday 9/20/19 Hero Wod – David Halderman 5 Rounds For Time – 20 WBS @ 20/14 10 Power Cleans @ 135/95 This Firefighter Hero WOD is dedicated to David Halderman, FDNY, Squad 18, who was killed on September 11, 2001. David Halderman, 40, of Amityville, was a firefighter in Squad 18. He was last […]
