26 Benson Lane Merrick, NY 11566 | (516) 868-7767
Strength
A)Sumo-Deadlift
8,6,4(Warm up) 3,3,3,3 (Done for speed. Do not go over your approx 5 rep max)
B) Weighted GHD sit-ups (preform regular sit-ups with a weight if you can not GHD sit-ups)
3×10
WOD
6 RFT
20 walking lunges (10 per leg)
20 Push-ups
Strength
Weighted Chin-up 5×5
Super-set with
Weighted Dips 5×5
WOD
100 Burpees
100 KBS (55/35) level 2 35/25 level 1 25/15
Athletes can break up the exercises and REPS in any order they choose.
12 Minute Time Cap
Strength
5 Rounds NOT FOR TIME
10 Front Squats 135/95
10 KB Swings 55/35
WOD
Grace
30 Clean and Jerks 135/95
Cash Out
2k Row
Lurong Wod#1
21-18-15-12-9-6-3 of:
Without challenge there is no change
Skill Snatches
4 sets of 10 performed as singles (add weight each ser)
Focus on form do not go above 70% 1 rep max
WOD
4 RFT
200 meter run
10 snatches 95/65
200 meter run
10 pull-ups
Strength
Deadlift 2-3 warm-up sets followed by 4×10 @ 70% 1 rep max
WOD
100 Back Squats 135/95
50 Ab-mat st-ups
25 Burpees
Strength
20 Min to Work up to 1 Rep Max Shoulder to Overhead
WOD
20 Minute AMRAP
5 Shoulder to Overhead 135/95
10 KB SDHP 70/55
15 Matador Dips
20 Pull-ups
Throwback Pic 12/3/2011 ~300lb log clean and jerk
WOD In honor of those who have fallen
1 RFT
2001m row or run
11 box jumps (36in/24in)
11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon) 125/85lbs
11 burpee to chest to bar pull ups
11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower) 175/120lbs
11 hand stand push ups
11 kb swings (32k/24k) 70/55lbs
11 toes to bars
11 deadlifts (77k/55k) (77k = Flight 77) 170/120lbs
11 push jerks (50k/35k) (110 pounds = number of floors in each tower) 110/75lbs
2001m row or run (If you rowed first, run last and vice versa)
Cash-Out: Cash-Out: 29 Double-unders
(FF Brian E.Sweeney, FDNY Rescue 1 was 29 years old on 9/11 when he was killed in the World Trade Center)
