Every 4 Minutes for 5 Sets
7 Barbell Good mornings
14 Side Lunges
10 KB Weighted Oblique Crunches L&R
21-15-9
Cal Row
Burpee Box Jump Overs 24/20
Female Cals 17-12-7
50 Weighted Russian Twists
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
If you are unable to complete in the minute take a min off then decrease to 4/8/12 then if needed 3/6/9
20min to build to a heavy Single (power or squat)
50 Abmat Situps
50 DB snatches Alt 50/35
50 Abmat Situps
50 DB snatches Alt
50 Abmat Situps
Building Every 3 Minutes
20-15-10
Back Squats 95/65
400m Run
Front Squats
400m Run
20min Cap
Alternating Minutes for 10min
5 Bar or Ring Dips
5 Strict Pullups
“A Kandice Special”
34 Rounds of:
3 Toes to Bar
2 Deficit HSPU 45s
1 Devil Press 50/35
Sub 2 DB Strict Press for Handstand Pushups
Kipping/ Pull-ups / Bar muscle ups
5 rounds
5 muscle ups
10 target burpees
50 double unders (100 singles)
20min to Build to a Heavy 1RM Thruster
For Completion with Partner
50-40-30-20-10
Wall Balls 20/14
AbMat Situps
Directly into:
50 Thrusters 95/65
Partner Holds Bar in Front Rack while Partner does work in the first portion then wall sit while performing thrusters
Alternating Sides for 5sets
:30s Briefcase Carry Left
:30s Rest
:30s Briefcase Carry Right
:90s Rest
12min AMRAP
200m Run
10 Knee to Elbows
5 Box Jumps 30/24
Sub 250/200m Row
4 sets of 10 Up/Down Bicep Curls
Building that Base Strength Day
Every Minute Alternating
:50s Max Strict Ring Rows (Quality)
:50s Max Bench Press 135/95 (Quality)
:50s Max Back Squats 135/95 (Quality)
:50s Max Cal Bike (AHAFP) 🙂
Rest 2 Minutes
Choose a scale and weight that allows for at least 10 reps
EMOMx4min
3 Position Snatch
Rest 1min
EMOM x4min
2 Position Snatch
Rest 1min
EMOM x8min
10-9-8-7-6-5-4-3-2-1
Alternating DB Snatch 75/50
Hand Stand Pushups
This Firefighter Hero WOD is dedicated to Joseph Marchbanks Jr., FDNY, Battalion 12, who was killed on September 11, 2001.
