HERO WOD FRIDAY Metcon (Time) Keithroy Maynard 5 Rounds for Time 44 Box Step-ups (24/20) 12 Pushups 12 Air Squats On the last round complete 15 air squats instead of 12 Wear a vest (20/14) Background: This Firefighter Hero WOD is dedicated to Keithroy Maynard, FDNY, Engine 33, who was killed on September 11, 2001.
Thirsty for Fitness Thursday Strict Press (Weight) Complete a set every 2:00. Add weight each set if feeling good and using proper form. Less reps than last week so try to get a little heavier Set 1 – 3 Strict Press Set 2 – 3 Strict Press Set 3 – 3 Strict Press Into… Push
Warrior Woman Wednesday Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Metcon (AMRAP – Rounds and Reps) Core WOD 10:00 AMRAP 30 Mountain Climbers 10 Supermans 10 Half Kneeling Wood Choppers (Right w/ Single DB) 10 Half Kneeling Wood Choppers (Left w/ Single DB)
It’s going to be a great Tuesday! Back Squat (Weight) Complete 1 set every 3:00 Set 1 – 5 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 1 rep *Build in weight to a heavy single ending around 90% of your 1RM.(NOT a 1RM…that’s
Just Another Manic Monday
