DT hero WOD

This workout comes to us from our friends up in Erie. The hero workout that EJ Mascaro did.
Always remember, and never to forget!
You can also watch his tribute video on YouTube

This ones for you EJ!

D.T. Hero WOD

Deadlifts.      12 reps
Hang cleans.   9 reps
Push press.      6 reps

* 5 rounds for time. @ 155lbs.


YouTube video:
https://youtu.be/KsvE0VlvD7Q

New Years Day Rescue Blowout

First day of 2017, first shift at rescue 5 with fresh crew. Killer workout with a total body blowout. Our bodies made it but it was the mental breakdown that almost prevented us from finishing. Cool down, rehab, protein shake and back in service ready for next call.
Rescue Blowout
* 4 story tower ascent/descent.  (96 steps up/down) X 5
* Squat clean press.              24 reps.       (65lb)
* Dumbbell step ups.            30 steps.      (Hold 25lb DB/ 15 per leg)
* Deadlift.                             28 reps.        (135 lb)
* Barbell military press.        28 reps.        (65lb)
* Hip Thrust.                         30 reps.         (65lb plates)
* Tower ascent/descent.         5 sets
* Gobblet squats.                   32 reps.         (45lb KB)
* Dumbbell shrugs.                48 reps.        (50lb DB)
* Standing Calf Raises.         80 reps.         (No weight)
* Seated DB press.                 30 reps.        (25 lb DB)
* Lunges DB.                         40 reps.        (25lb DB)
* Side leg raises.                     96 reps.       (48 per leg)
* Tower ascent/descent.          5 sets.        Finished
*** you can substitute kettle bells, dumbbell, and barbells as interchangeable if you don't have either.
We ran our Tower runs all at once in the beginning, instead of going out side 3 times into rain. We also had 3 of us and would start with each member finishes one of the lifts and waits to move to next lift as soon as the other members finish theirs. Usually took minute or so.
Rescue 5 time of completion first go around was 1 hour and 5 minutes. Good luck!