Search
  • crossfitweld

06/20/2018

WARM UP

2 Rounds:

-8 DB Power Clean

-24ft Duck Walk

-24 Single Unders

-8 SA DB Snatch


STRENGTH

Clean - 5x3

(*Based off last week)


This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

CONDITIONING

"Dana Hannon"

For Time:

-26 Power Cleans 95/65

-100 Double Unders

(*Break or Trip=5 burpee penalty)

-100 KB Swings 35/26

(*Break=1 wall walk penalty)

-26 Power Snatch 95/65


*This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

27 views

Recent Posts

See All

10/16/2019

WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa

10/15/2019

Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3

10/12/2019

Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =

  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon