300m run
Couch stretch
PVC pass throughs
*THEN 2 ROUNDS OF*
3 empty barbell power cleans
5 push ups
10 air squats
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up where you left off on previous round
12:00 min AMRAP of:
1: min bike (moderate, fast, faster)
10 banded pull aparts
6 warrior squats
5 empty barbell thrusters
*bar must be taken from the ground
21-15-9
Thrusters, 95# / 65#
Pull-ups
Upon completion of this workout, cool down with a 10 min slow bike or walk.
3 rounds of:
300m row
10 step ups
10 KB deadlifts 35/26
10 Russian KB swings 35/26
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
**RX Box Jump height (24/20″)
Teams of 2!
40 Minute AMRAP:
400m Run (together)
20m Sledge Strike 45# plate
4 Rope Climbs
100m Heavy Sled Drag
20 GHD Situps
*Split work evenly
RX+=Vested
300m run
10m elbow/reach stretch
*INTO 4 ROUNDS OF :20 sec on :10 sec off*
Jump squats
Alt lunges
Mt climbers
Flutter kicks
*THEN*
Partner medball toss
With a partner:
131 wall balls 20/14
131 abmat medball toss 20/14
131 medball box step ups 20/14, 20″
131 medball cleans 20/14
131 medball overhead walking lunges 20/14
*301m partner medball run after EACH movement*
*10 burpees over medball penalty every time the medball is dropped (5 each)*
*RX+= 25/16*
10:00 AMRAP of:
200m run
5 yogi pushups
5 sumo squats
5 kipping swings
2 Rounds:
35 Knees to Elbows
35 Thrusters 45/35
35 Air Squats
35 Overhead Squats 45/35
35 Hand Release Pushups
This Firefighter Hero WOD is dedicated by @555fitness to Steven Bates, FDNY, Engine 235, who was killed on September 11, 2001.
“Although Stephen J. Bates liked the solitude of athletic competitions like running, swimming and bicycling, he was a team player. Period. That was why he worked for 18 years as a New York City firefighter. The lieutenant liked the way firefighters relied on one another while sticking to their vows to save lives and put out fires. On the morning of Sept. 11 he borrowed $20 from Puwalski to buy rolls and bagels for his brothers, as they all started a new day at the firehouse.”
Teams of 2!
4 Rounds For Time:
500m Run (together)
40 Cal Ski
30 Wallballs 20/14
20 DBall/ Sandbag over shoulder 90/70
10 Chest to Bar Pullups
*split work with partner after the run
Rx+= DBall/sandbag 100/75
Bar Muscle Ups
35 min time cap
On a 10:00 clock:
400m row
Couch stretch
Pigeon stretch
*THEN AMRAP OF*
10m burpee broad jump w/ 2 warrior squats
10m high knees
10 front rack elbow rotations
5 empty barbell front squats
20 minutes to build to 1 rep max Front Squat
20 Min AMRAP:
12 Plate Burpee + Ground to OH 45/35
20m Waiter Walk (R)
200m Run
20m Waiter Walk (L)
RETEST WOD
