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Thursday 09MAY19

5/8/2019

S/T
Run a mile for time (sub for 2k row if necessary)

WOD
12 min AMRAP

14 russian twists (45/25#)
12 jumping lunges
10 cal row/AB
8 candlesticks (use mats to scale) (https://binged.it/2PZdpaU)

CASHOUT
Choose between
3 x ME back ext holds on GHD
Double OH KB walk (down + back 3x)
5 mins continuous plank (forearm + side + hands- don't let the knees touch the floor)

Wednesday 08MAY19

5/7/2019

S/T
15 mins to work into a heavy complex:
1 snatch deadlift
1 hang power snatch
1 snatch*

WOD
E2MOM for 14 mins

:30 HS hold (against wall)
20 DUs (sub: 10/5 DUs)
10 pushups

*can sub for a power snatch + OH squat

Tuesday 07MAY19

5/6/2019

S/T
A. Strict pullups
4x3 (do bw, add weight or assistance to perform 3 challenging, high-quality reps)

WOD
Death by Wall Balls (by 1s) (20/14)

(If you fail to get required number of wall balls in a minute – start over at 1 and go up the ladder again, and continue for 20 minutes. Score is final full round completed before starting over.)

Monday 06MAY19

5/5/2019

S/T-capped at 25 mins
A. Deadlifts
Warm-up, then perform 2x2-3 @ 80% (no TNG)

B. Strict press
3xAMRAP @ 77.5%

WOD
30-20-10

burpees
RKBs (28/20kg) (FB: 2x20kg, 2x16kg)

Saturday 04MAY19

5/3/2019

PARTNER WOD (revisted from 12/01/19)

5 rounds for reps, for a total of 29 mins
Each partner does :30 of work while the other partner rests

1 min DUs (sc: SUs)
1 min RKBs (28kg/20kg)
1 min T2B (sc: hanging knee raises)
1 min ring rows (Rx must be parallel to the floor)
1 min box jumps (24/20)
1 min rest

**40 minute time cap

Friday 03MAY19

5/2/2019

S/T
A. Tabata L-sit situps
* 2 min rest*
B. Tabata decline mountain climbers (feet on box)

WOD
"Terence McShane"
20 min EMOM

Odd mins: 5 front squats from the floor (205/115)
Even mins: 5 burpee box jumps (24/20)

"This Firefighter Hero WOD is dedicated to Terence McShane, FDNY, Ladder 101, who was killed on September 11, 2001. Terence McShane, 37, of West Islip had been with the New York City Police Department for 12 years rising to the rank of sergeant, when he switched to the fire department in 1999 to have more time with his family. He was attached to Ladder 101 at the Red Hook end of the Brooklyn-Battery Tunnel and was inside the south tower when it collapsed." - Wodwell

Thursday 02MAY19

5/1/2019

S/T
A. Superset 5 rounds:
4/4 single-arm ring rows
4/4 goblet (elevated front foot on 45# plate) reverse lunges
4 HR pushups (add weight if necessary)
:60 rest (after each round)

WOD
3 RFT

.25mi treadmill run (sub for 500m row)
5 BMU (sc: jumping BMU, banded BMU, or 5 C2B pullups + 5 ring dips)

April 30th, 2019

4/30/2019

S/T
A. 10 mins for handstand practice
-against wall
-freestanding
-HS walking

B. 2 sets of (2)KB barefoot single-leg deadlifts , 6/side

WOD
"Diane"

21-15-9

deadlifts (225/155)
HSPU

Tuesday 30APR19

4/29/2019

S/T
Superset 4 rounds:
5-8 ring rows (add weight vest/elevated feet/etc. when necessary)
:30 rest
:30 back ext hold
:30 rest
:20-:30 hollow body flutter kicks (sc: hollow body hold/knee tuck hold)
:30 rest

WOD
15 min ascending ladder AMRAP

10 DUs (by 10s) (sc: DUs by 5s, SUs by 20s)
1 C2B pullup (sc: pullup)
1/1 mountain climbers
1 T2B (sc: knees to somwhere)
20 DUs
2 C2B pullup
2/2 mountain climbers
2 T2B

etc.

Monday 29APR19

4/28/2019

S/T- capped at 25 mins
A. Back squats
Warm-up, then perform 3x3 @ 75-80%

B. Strict press
Work up to a 2RM

WOD-10 min cap
2 RFT :

20 burpees
30 DB box step-overs (2x35, 2x25) (24/20)

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“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

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