WOD 01.14.19

Accessory work

Every 2 minutes, for 18 minutes (3 sets) of

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm

Station 2 – Landmine Row x 6 reps each arm

Station 3 – Hollow Rocks or Hold x 60 seconds

Conditioning

Two rounds for time of

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press*

15 Toes to Bar, Knees to Elbows or Hanging Knee Raises

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Hero Saturday “Santora” 01.12.19

Santora

Three rounds for max reps of
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/175 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute
Rest 1 minute 

US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents. 

He is survived by his parents, Gary and Theresa; and sister, Gina. 

First posted Nov. 24, 2011