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 […]
Thurs. 9/19/19
Thurs. 9/19/19 Strict Pull Ups – 5x 5-8 Reps SuperSet w/ DB Bent Over Rows – 5x 12 Reps Wod – For Time 4 Rounds 20 Cal. Row 10 T2B 15 Push Ups 20 DB Hang Snatches @ 50/35 Tri. Run *Snatches – 10 Per Arm
Wed. 9/18/19
Wed. 9/18/19 Sumo Deadlifts – Build to Heavy 5 Wod – 15min AMRAP 9 Front Squats @ 115/93 7 SDHP @ “ “ 5 Lateral Burpees Over & Back
Tues. 9/17/19
Tues. 9/17/19 Wod – For Time (Compare to 4/2/19) 5k – Either Run, Row or Bike *Run – To Lyons or 9 Perimeter Runs. Or Interval Runs – Patriot Run every 4min for 16mins – 5 runs total. Rest 3mins 1000m Row Rest 3mins 1000m Row
