June 24th - 29th
Monday
Strength:
OH Squats @ 95% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3+ @ 90%
WOD:
12Min EMOTM
Odd Min = 200m Sprint
Even Min = 15 Med ball cleans 20/14
Tuesday
WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Back Extensions
*Ok to scale to good mornings with empty barbell or supermans*
50 Wallballs
50 Burpees
50 Double Unders
*100 Singles*
45 Min CAP
Wenesday
Strength
Bench @ 95% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
Buy in with 500m Row
50 DB Snatches 55/35
CashOut: 5 Muscle Ups
Thursday
WOD
"Sam's WOD"
5 Minute Hang from Pull-up bars
800M Run
30 Hand Release Push-Ups
*Accumulate 5 minute hang. Every time athlete drops, run 800m and do 30 HR Push-Ups*
Friday
Strength:
Deadlifts from 45# plates @ +10% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
Partner 20 Min AMRAP
200m Partner Carry (switch at 1/2 point)
20 partner med ball sit ups 20/14
10 partner pistols
Saturday
WOD
Cash in: 1 Mile Run or 2000m Row
*Scale to 800m/1000m
"Joseph Farelly"
For Load, accumulate 10,000lbs in any combination of cleans, snatches and OHS
*Athletes choose their weight, but it must be the same for all three movements. any combo of the three movements can e used in any order. Athletes do at least one of each movement for RX*
Cash out: 1 Mile Run or 2000M Row
*Scale to 800m/1000m
This Firefighter Hero WOD is dedicated to Joseph Farrelly, FDNY, Division 1, who was killed on September 11, 2001.
He had a penchant for historical biographies, an affinity for Bruce Springsteen and a weakness for romance. He loved his wife and children and his job with the New York City Fire Department.
In retrospect, some might call it prophetic that Capt. Joseph D. Farrelly would leave a note on his wife's pillow professing his love to her the night before he went missing in the World Trade Center catastrophe -- as if it foreshadowed the impending disaster he would confront.
But for the 47-year-old firefighter with a brave face and a soft heart, writing love letters to his wife was as natural as waking up in the morning and fixing her lunch. She would often find a note waiting for her on the dashboard of her car, by the bathroom sink or under a magnet on the refrigerator. "I can't begin to tell you how much I love you. Words are inadequate," he wrote before embarking on a 24-hour shift. "Already I can't wait to get home. Hope you had a good time today. Love you. Joe."
After scribbling that short message on Sept. 10, Mr. Farrelly left his Prince's Bay home for Engine Co. 4 at the South Street Seaport firehouse in Manhattan. His wife hasn't seen him since, and now her husband's last missive waits to be framed.
https://wodwell.com/wod/joseph-farrelly/
Strength:
OH Squats @ 95% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3+ @ 90%
WOD:
12Min EMOTM
Odd Min = 200m Sprint
Even Min = 15 Med ball cleans 20/14
Tuesday
WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Back Extensions
*Ok to scale to good mornings with empty barbell or supermans*
50 Wallballs
50 Burpees
50 Double Unders
*100 Singles*
45 Min CAP
Wenesday
Strength
Bench @ 95% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
Buy in with 500m Row
50 DB Snatches 55/35
CashOut: 5 Muscle Ups
Thursday
WOD
"Sam's WOD"
5 Minute Hang from Pull-up bars
800M Run
30 Hand Release Push-Ups
*Accumulate 5 minute hang. Every time athlete drops, run 800m and do 30 HR Push-Ups*
Friday
Strength:
Deadlifts from 45# plates @ +10% of 1RM
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
Partner 20 Min AMRAP
200m Partner Carry (switch at 1/2 point)
20 partner med ball sit ups 20/14
10 partner pistols
Saturday
WOD
Cash in: 1 Mile Run or 2000m Row
*Scale to 800m/1000m
"Joseph Farelly"
For Load, accumulate 10,000lbs in any combination of cleans, snatches and OHS
*Athletes choose their weight, but it must be the same for all three movements. any combo of the three movements can e used in any order. Athletes do at least one of each movement for RX*
Cash out: 1 Mile Run or 2000M Row
*Scale to 800m/1000m
This Firefighter Hero WOD is dedicated to Joseph Farrelly, FDNY, Division 1, who was killed on September 11, 2001.
He had a penchant for historical biographies, an affinity for Bruce Springsteen and a weakness for romance. He loved his wife and children and his job with the New York City Fire Department.
In retrospect, some might call it prophetic that Capt. Joseph D. Farrelly would leave a note on his wife's pillow professing his love to her the night before he went missing in the World Trade Center catastrophe -- as if it foreshadowed the impending disaster he would confront.
But for the 47-year-old firefighter with a brave face and a soft heart, writing love letters to his wife was as natural as waking up in the morning and fixing her lunch. She would often find a note waiting for her on the dashboard of her car, by the bathroom sink or under a magnet on the refrigerator. "I can't begin to tell you how much I love you. Words are inadequate," he wrote before embarking on a 24-hour shift. "Already I can't wait to get home. Hope you had a good time today. Love you. Joe."
After scribbling that short message on Sept. 10, Mr. Farrelly left his Prince's Bay home for Engine Co. 4 at the South Street Seaport firehouse in Manhattan. His wife hasn't seen him since, and now her husband's last missive waits to be framed.
https://wodwell.com/wod/joseph-farrelly/
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