20 Minute AMRAP Partners of 2 or Teams of 3 Partner A is rowing for calories while B completes 5 burpees When burpees are done, switch, now A completes 6 burpees while B rows for calories Add a burpee each time you switch off, Score is total calories rowed. Then work on - 3 sets of 5 reps each arm, rest as needed between sets (30 total reps) One arm DB squat snatch, from the floor, work up to as heavy as proper form allows. Warm up weights count towards reps.
DT, DT Lite, Double DT, or DT, Heavy DT, or Ugly DT, you choose. 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks DT is 155/105 DT lite is 135/85 Double DT is 10 rounds 155/105 Heavy DT is 175/125 Ugly DT is 205/145 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
"SLO-ROLL" (Murph Recovery) 25 minute AMRAP - Fence jog or fast(ish) walk (both are RX) 12 walking lunges with a 5 second hold in each lunge (watch the clock!) 10 Situps 10 KB Swings 53/35 Spend the rest of the class rolling out and stretching.
3 rounds for time - 15 air squats 10 push ups 5 pull-ups fence run (Just a light touch for Murph, don't go HAM on this one, just keep moving, work out the cobwebs) RX+ with a vest PUSH PRESS 3x3 all at 75% of your 1RM C&J SPLIT JERK work up to a heavy single for the day.
For Time 50 Power Snatches (95/65 lb) 40 Burpees 30 Power Cleans (95/65 lb) 20 GHD Sit-Ups 10 Overhead Squats (95/65 lb) RX + is 115/85 This Firefighter Hero WOD is dedicated to Robert Wallace, FDNY, Engine 205, who was killed on September 11, 2001. Born in 1958 in Midwood, Brooklyn, Robert was a FDNY Lieutenant just like his dad had been before him. His grandfather was also a fireman in NYC. Robert was appointed to the New York City Fire Department on January 9th, 1982.
A little bit of Murph prep (Murph next Monday!) 2 rounds for time - 21-15-9 reps of Air Squat Push Up Pull-Up 800m run (cycle through 21/15/9 and the run twice) RX+ is with a vest. OPTIONAL WOD Pick your Poison Either Plank on hands with elbows locked Or Dead Hang from rig Every time you break, you do a fence run. Score it total time it takes you to accumulate 5 MINUTES in the position. (Lifting your butt up out of the plank is breaking position.) RX+ is with a vest :)
5 x 5 Front Squat all working sets at 75% to 80% of your 1RM C&J 10 Minute AMRAP 8 Push Press 105/75 40 Double unders RX+ is 8 PP and 40 DU UNBROKEN (if you break, you have to start over on the DUs to count the reps)
DESFORGES 5 rounds for time - 12 Deadlifts 225/155 20 Pullups 12 Clean and Jerk 135/95 20 Knees to Elbows Dedicated to U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, who was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
3 rounds 400m run then 1 minute max burpees. Then - 16 minute EMOM of SQUAT CLEAN AND JERK Warm up a bit, and start out this EMOM using about 50% of your 1 RM squat clean and jerk. Slowly work up each minute to about 80% or so and work on FORM. No need to go up past that for the rest of the minutes. We'll be going heavy in the weeks to come. Once you hit 80%, work on finding that perfect rep, not just getting the bar overhead.
10 Minute EMOM Even minutes - 8 burpees Odd minutes - 30 seconds plank Rest 5 minutes 10 Minute AMRAP 15 pushups Fence and back with two DB or KB (M minimum 45, F minimum 35) Rest 5 minutes 10 Minute AMRAP 30 flutter kicks (left + right = 2) 20 knees to 90 10 ring dips Fence run
For Time 800 meter Run 50 Box Jumps (24/20 in) 100 Kettlebell Swings (24/16 kg) 150 Double-Unders 800 meter Run RX+ with a vest This Firefighter Hero WOD is dedicated to Louis Modafferi, FDNY, Rescue 5, who was killed on September 11, 2001. As a man who was once a waiter, a chimney sweep and a mechanic, Louis J. Modafferi knew what working for a living was all about. But being a firefighter wasn't just a job for the Fire Department's Rescue Co. 5 captain; it was a way of life.
6 rounds for time - 10 Wallballs 20/14 10 Walking Lunges medball locked out overhead 10 Medball sit-ups (floor to floor) 10 HSPU 10 Burpee to bar touch RX+ cash in and cash out with an 800m run, rain or shine.