Havana (AMRAP - Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans
Men: 185 lb. Women: 125 lb.
Scroll for scaling options.
Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans
Men: 135 lb. Women: 95 lb.
Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans
Men: 75 lb. Women: 55 lb. To learn more about Havana click here
SWOD: Hang Squat Clean (5 sets of 3 reps 25 min cap) All 5 sets at or above 70% or more of your 1 rm SQUAT CLEAN WOD: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 10 situps 1 fence run 10 wall ball shots 20/14# If you didn’t do 20.3 you can today
WOD: SCOTT DAVIDSON for time (Time) For Time.... 45 min cap 800 meter Run 10 Deadlifts (225/155 lb) 600 meter Run 20 Back Squats (225/155 lb) 400 meter Run 30 Front Squats (135/95 lb) 200 meter Run 40 Cleans (135/95 lb) namesake photo This Firefighter Hero WOD is dedicated to Scott Davidson, FDNY, Ladder 118, who was killed on September 11, 2001.
On the basketball court or the baseball diamond, Scott Davidson played to win. He was known as a fierce competitor who, without seeking personal glory, drew awards and accolades like a magnet in a box of thumbtacks.
Mr. Davidson, 33, of Tottenville, one of the firefighters among the thousands missing in the World Trade Center attack, capped a four-year career at the College of Staten Island as captain of the basketball team.