Wednesday 03/30/22
Wednesday 03/30/22 Strength – Build To Heavy Power Cleans – 5 x 5 Wod – 15min. AMRAP 6 Power Cleans @ 135/95 30 Double Unders (45 Singles) 9 Toes 2 Bar Buy Out – 200m Run
Tuesday 03/29/22
Tuesday 03/29/22 Happy Birthday Elizabeth!! Skills/Strength – Pull Ups – 5 x 8-10reps SuperSet w/ Bent Over Barbell Rows – 5 x 8-12reps Wod – For Time 2 Rounds 30 DB Deadlifts @ 40/25 200m Run 20 Double DB Hang Cleans @ “ “ 200m Run 10 Devil’s Press @ “ “ 200m Run
Monday 03/28/22
Monday 03/28/22 Happy Birthday Nathalie!! Strength – Build To Heavy Back Squats – 5 x 5 Then – 1 x 20 @ 50+% Wod – For Time 8-12-16-20 DB Thrusters 4-6-8-10 Burpees Over DB 100m Run
R.E.D. Friday – 03/25/22
R.E.D. Friday – 03/25/22 Hero Wod – Leon Smith Jr. For Time – 20 Toes 2 Bar 20 Shoulder to Overhead @ 135/95 20 Handstand Push Ups 20 Overhead Squats @ “ “ 20 Double Unders 18 Clean & Jerks @ “ “ This Firefighter Hero WOD is dedicated to Leon Smith, Jr., FDNY, Ladder…
