top of page
Search

Friday Sept 8th WOD

Happy Birthday Keith! Hope you have a great Birthday!


In honor of Keiths Bday we will be doing a hero wod dedicated to Firefighter Keith Glascoe, FDNY, Ladder 21, who was killed on September 11, 2001.

Keith Glascoe was a big man — roughly 6-foot-4, 270 pounds — but maybe the biggest thing about him was his heart. “He was the sort who would stop and pick up a hurt animal in the street, take it to a doctor and pay for it,” said his father, Benjamin Glasco.


Conditioning: For Time:

  • 21 Back Squats (135/95 lb)

  • 400 meter Run

  • 21 Front Squats (135/95 lb)

  • 400 meter Run

  • 21 Deadlifts (135/95 lb)

  • 400 meter Run

  • 21 Shoulder-to-Overheads (135/95 lb)

  • 400 meter Run

61 views0 comments

Recent Posts

See All

Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups

HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11

Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r

bottom of page