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Tuesday, March 24 2020

Posted by Mandee on March 23, 2020   |   15 Comments

 

 

For Time:
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step-Ups   24/20″   MRX 20/18″

4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups   MRX Pull-Ups
8 Pull-ups   MRX Ring Rows
Run 800m
12 T2B

26 Goblet Step-Ups   24/16   RX+ 32/24   MRX 20/12

8 Muscle-Ups (bar) or 8 Burpee Chest to Bar Pull-Ups
10 Chest to Bar Pull-Ups   MRX Pull-Ups
12 Pull-ups   MRX Ring Rows
400m Run / Row or 1km Assault Bike
8 T2B
13 Goblet Step Ups
4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups
6 Chest to Bar Pull-Ups   MRX Pull-Ups
8 Pull-ups   MRX Ring Rows

 

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Click here for Home WOD brief, movement demonstrations and warm-up!

At Home Version: 

2 Minute Run

8 V-ups or Sit-ups

12 Alternating Goblet Lunges

*16 Single Arm Rows Left Arm

*16 Single Arm Rows Right Arm

4 Minute Run

16 V-ups or Sit-ups

24 Alternating Goblet Lunges

*16 Single Arm Rows Left Arm

*16 Single Arm Rows Right Arm

2 Minute Run

8 V-ups or Sit-ups

12 Alternating Goblet Lunges

*16 Single Arm Rows Left Arm

*16 Single Arm Rows Right Arm

*can substitute 32 “chair rows” if preferred…see video for demo!

15 responses to “Tuesday, March 24 2020”

  1. Nathaniel says:

    Don is the real deal through and through. He’s a straight shooter, a hard worker, and class act in every way. Don serves his community, holds himself to the highest standard in and out of the gym, and makes CFHSV a better place as soon as he walks through the door. Thanks for making CFHSV your home buddy and keep representing!

  2. Mandee says:

    This man is the total package and displays kindness, dedication, integrity and hard work in all that he does. Don has shown a motivation and desire to better himself since he first walked through our doors, and in the process, he has undoubtedly made CFHSV a better place. And he’s a heck of athlete to top it off! Keep after it, Don! 😁

  3. steve price says:

    Don !!! Love this guy right here! Fellow firefighter, Great Captain, and a great guy and friend ! Look out, this man can go !!!!!

  4. MH says:

    16:09 RX+!

  5. CJ VK says:

    23:24 rx+

  6. Nathaniel says:

    17:40 rx+

  7. @pjd says:

    CAPTAIN DON!!! The wod is always better when this guy is around.

  8. Misty says:

    Don! This guy was grinding through a long row! Can’t say enough good things about this guy and his kids! He sets a great example for them as he walks the walk. It’s so much fun to watch him gut check everyday he walks through the door and then watch his boys do the same! This is a family not only of great athletes, but of great people!

  9. Dan M says:

    12:41 @home 😷 35#DBs

  10. Mandee says:

    17:07 RX+

  11. Jason C. says:

    Thanks for providing the at home WOD. It’s helping me stay sane. I just did yesterday’s at home WOD – 19:01. I used two 25lbs. DBs for the thrusters and a foam roller for the mogul jump overs.

  12. Ashley Jones says:

    Don is a wonderful husband and dad. He makes our family better every single day through his hard work, commitment, sense of humor, good ole common sense and grit! Very thankful for that man! Thank you, CFHSV for being a place he loves to go!