Fri. 1/15/21
R.E.D. Friday 01/15/21 Hero Wod – John Giordano For Time – 37 Squat Cleans @ 185/135 Dedicated to Firefighter John Giordano, FDNY, Engine 37, who was killed on September 11, 2001 during the attacks at the World Trade Centers. *Thanks @555fitness for the workout.
Thurs. 1/14/21
Thurs. 01/14/20 Wod – For Time 4 Rounds Patriot Run (Sub 500m Row)5 Burpees10 Pull Ups15 Push Ups20 Sit Ups25 R-KBS @ 24/20
Wed. 1/13/21
Wed. 01/13/21 Wod – For Time (20min. Cap) 4 Rounds 20 Alt. DB Power Snatches @ 50/3540 Air Squats200m Run Wod 2 – 7min. AMRAP Unbroken WBS Ladder @ 20/143-6-9-12-15-18-21- etc. increasing reps by 3 until time expires, *Rest as needed between sets.
Tues. 1/12/21
Wod – 15min. AMRAP 12 Box Jump Overs @ 24/2012 Deadlifts @ 135/959 Bar Facing Burpees9 Hang Power Cleans @ “ “3 Bar Muscle Ups (Sub 6 C2B PU)6 Push Jerks @ “ “ Cool Down –3min. Row
