WORKOUT OF THE DAY
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For Time - 

21 Thrusters  115 / 75

21 V-ups

100 Double unders

15 Thrusters  135 / 95

15 V-ups

100 Double unders

9 Thrusters  155 / 115

9  V-ups

800m run

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.  

"MURPH"

One class only today, NINE AM
 

You're welcome to bring family and friends.   

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 - 

21-15-9

Wallballs 20/14

Situps 

Then spend rest of class working up to a 1RM deadlift.  

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)

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