Row 500M
3 rounds:
6 Push-ups with rotation
6 Knees-to-elbow
Practice handstands for 5 minutes
Pre-WOD mobility:
Blue angel (2 min each side)
10 rounds, each for time:
1 Wall Walk
300M Row
Rest 2 minutes in between rounds
T-spine rake/roll (4 min$
For Time
20 Power Snatches (135/95 lb)
20 Double-Unders
200 meter Run
15 Power Snatches (135/95 lb)
40 Double-Unders
200 meter Run
10 Power Snatches (135/95 lb)
60 Double-Unders
200 meter Run
5 Power Snatches (135/95 lb)
80 Double-Unders
200 meter Run
This Firefighter Hero WOD is dedicated to Denis Germain, FDNY, Ladder 2, who was killed on September 11, 2001.
Ladder Co. 2 lost 10 firefighters that terrible Tuesday. Germain lived in Tuxedo and served the FDNY for seven years, receiving three citations for bravery during his time with Ladder 2. He went missing the morning of September 11 and wasn’t recovered until April 9, 2002. After his body was recovered, more than 500 people paid tribute to Germain during a special service at St. Joan of Arc Church in Sloatsburg.
50M Bear Crawl
50M Broad Jump
50M High Knees
25M Duck Walk
25M Crab Walk
25M Sandbag Bear Crawl
Pre-WOD mobility:
Lat smash (2 min each side)
MBOD (2 min each side)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Banded OH distraction (2 min each side)
Blue angel (2 min each side)
2 rounds:
Row 200M
10 Box Jumps
10 Good Mornings
10 Bent-over Rows
Pre-WOD mobility:
T-spine rake/roll (2 min)
Glute smash (2 min each side)
Max Effort 1000m Row
Rest as needed and repeat for 3 max efforts
Short ROMWOD
3 rounds:
1 minute Row/Bike
10 GHD Back Extensions
1 Turkish Get-up per side (make it heavier as you go)
Pre-WOD mobility:
FROOD (barbell) (2 min each side)
Glute smash (2 min each side)
6 rounds, each for time:
200M Run
100M Farmers Carry, 50/35 lbs
10 DB Push Presses, 50/35 lbs
10 Burpees
Rest 2 minutes in between rounds
Forearm stretch (2 min each side)
Calf stretch (2 min each side)
Row 500M
2 rounds:
10 KB Straight-leg Deadlift
10 Russian KB Swing
Pre-WOD Mobility:
MBOD (2 min each side)
Iron cross (2 min each side)
Low back smash (2 min each side)
Seated hamstring stretch (2 min each side)
2 rounds:
Run 200M
10 Ring Rows
5 Box/Bar Dips
For time, with a partner:
210 Wallballs, 20/14 lbs
60 Ring Rows
30 Ring Dips
Rx+: Change Ring Rows into 30 Muscle-ups, still do 30 (strict) Ring Dips
For Time
1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row
For the thrusters, use an empty barbell.
Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy Seal who was killed in action
on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.
As for the name, it can be traced back to Keating’s Memorial service where friend Ian Urtnowski distributed t-shirts with Keating’s initials, photo and “Chuck Heavy” on them. As Urtnowski explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”
3 rounds:
7 Hip Extensions
7 Deadlifts, empty barbell
7 Muscle Cleans, empty barbell
7 Front Squats, empty barbell
7 Bent Over Rows, empty barbell
Pre-WOD Mobility:
Super front rack (2 min each side)
Trap scrub (2 min each side)
Forearm smash (2 min each side)
T-spine rake/roll (4 min)
2 rounds:
200M Run
5 Ring Rows
10 Push-ups
15 Squats
2 Turkish Get-ups, right arm
2 Turkish Get-ups, left arm
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
MBOD (2 min each side)
4 rounds, each for time:
15 DB Thrusters, 50/35 lbs
Run 400M
Rest 3 minutes in between rounds
Calf smash (2 min each side)
Adductor stretch (3 min hold)
