Bluey
May
1
Back Squats
4 Sets, 6 Reps (60%)
Front Squats
3 Sets, 3 Reps (65% of Back Squat)
30 - 20 - 10
Atomic Sit – Ups
Box Jumps
WOD Feed
May
Michael Bocchino
Apr
30
This Firefighter Hero WOD is dedicated to Michael Bocchino, FDNY, Battalion 48, who was killed on September 11, 2001. His two decades of FDNY experience made him invaluable to the department. As a chief’s aide, Bocchino helped deploy units at a fire scene. He valued the fact that his job allowed him to assist others, and he kept a scrapbook that described the fires he fought and the people he helped rescue. Bocchino was devoted to his parents, with whom he lived, and to his work.
TABATA
Push – ups
KB Swings
8 Minute EMOM
3 Clusters (155/105#)
3 Bar Facing Burpees
Jackie
Apr
29
3 Sets
12 Deadlift (BW)
12 Lateral Lunges
24 V – Ups
For Time
1000M Row
50 Thrusters (45/35#)
30 Pull – Ups
Never miss a Monday!
Clue
Apr
27
2 Sets
800M Run
2:00 Rest
For Time
100 Double Unders
25 Power Cleans (155/105#)
100 Push – Ups
50 Wall Ball Shots
100 Sit – Ups
50 Deadlifts (155/105#)
Be stronger than your excuses.
Dolly
Apr
26
Accumulate
2:00 Dead Hang
2:00 Ring Support Hold
For Time
50 Thrusters (95/65#)
*5 Burpee EMOM
Doubting yourself is normal. Letting it stop you is a choice.
Midnight
Apr
25
30 Strict Pull - Ups
1 Mile Run
30 - 20 - 10
Toes to Bar
Hang Power Cleans (95/65#)
Push – Ups
Fit is not a destination, its a way of life.
