Aug 31st WOD........

COMBAT TEAM....... Stretching, Hydrate and Light Workout! 

Warm Up Dynamic Stretching

Tabata Core

60 on

20 off

10 Rounds

5 Pull Ups

10 Push UPs

15 Air Squats

20 Jump Ups

Cool Down

PHYSICAL FITNESS + TRAINING = FIRE GROUND SUCCESS

AUG 23rd WOD

Dynamic Stretching and Warm Up

Tabata Core

60 secs On

20 secs Off

Part 1
5 Sets
10 Front Squats
20 ft Farmer Walk with 90 LBS
10 Step Ups


Part 2
5 Sets
10 Pull Ups
20 Push Ups
10 shoulder Press
20 Dips

Cool Down Static Stretching

Physical Fitness + Training = Fire Ground Success

Dynamic Stretching and Warm UP

Tabata Planks x8

60 On 20 Off

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                  10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Deadlifts                10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press       10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag       1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that 2 sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Cool Down,Satic Sretching and Hydration

Physical Fitness + Trainnig = Fire Ground Success !

Fire Ground Hydration

http://www.firefighternation.com/article/firefighter-safety-and-health/importance-staying-hydrated

WOD Aug 12th

Dyanamic Stretcing + Warm Up

Tabata Core

8 Sets

50 On 20 Off

5 Sets

15 Kettle Bell Swings

15 Push Ups

15 Thrusters

15 Dips

1 Keiser (58 tire Flips x 5)

1 Lap (57)  2 sets of Stairs (58)


Physical Fitness + Training = Fire Ground Success

WOD AUG 7th

Dynamic Stretching Warm Up

Tabata Planks

80 Secs On

20 Secs Off

Bike, Row, Run, Stairs, Crosstrainer Skip.

5 mins @ 50%

2 mins @ 60 %

1 mins @ 80%

2mins  @ 60%

1 mins @ 80%

2 mins @ 60%

1 min @ 80%\

2 mins @ 60%

1 min @ 80%

2 min @ 60%

1 min @ 90 %

2 mins @ 60%

2 MINS @ 90%

5 MINS Cool Down

Static Stretcing

Physical Fitness + Training = Fire Ground Success

WOD Aug 4th

25 Pull Ups

  50 box Jumps

50 pushups

50 Kettle Bell

50 split lunges

50 sit ups

50 shoulder press (15-40 lbs )

50 back extensions

50 air squats (think about adding some free weights for a more challenging workout)

50 dips

25 pull-ups

Total reps    500

                               

       Physical Fitness + Training = Fire Ground Success !