Emergency Responder Health WODS
Fitness programs to be shared and to add variety to normal routines!
Tuesday, October 30, 2012
5 Rounds For Time
12 - Push Presses 45-95#
4 x 10m Shuttle Sprints
8 - Squat Cleans 45-95#
Wednesday, October 10, 2012
"Susan"
5 RFT
200m run
10 - Push-ups
10- Squats
"Tabata Something Else"
4-8 rounds of each exercise station, 20 seconds work/10 seconds rest. Keep track of the number of reps you do each round.
Station #1 Pull-ups
Station #2 Push-ups
Station #3 Butterfly Sit-ups
Station #4 Squats
Thursday, October 4, 2012
"Fran"
Thrusters 45-95#
3 Rounds with the following reps 21-15-9
or scaled back to 12-9-6 depending on fitness level.
Pull-ups (Assisted with band, kipping, or strict)
3 Rounds with the following reps 21-15-9
or scaled back to 12-9-6 depending on fitness level.
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