WOD

Today’s At Home Workout

“Robert Parro”

This Firefighter Hero WOD is dedicated to Robert Parro, FDNY, Engine 8, who was killed on September 11, 2001.

Robert Parro, 35, of Levittown, was a New York City firefighter for eight years. He was working overtime on 9/11. His remains were found seven months later.

• 8 Rounds for Time
  • 8 Front Squats (135/95 lb)
  • 8 Box Jumps (30/24 in)
  • 8 Squat Cleans (135/95 lb)
  • 8 Burpee Box Jumps (24/20 in)

Today’s At Home Workout

Gymnastics

• EMOM10
  Odd: Max Strict HSPU
  Even: Max Strict Pullups

Conditioning

• 4 Rounds
  • 400m Run
    20′ Front Rack Walking Lunge
    20′ Handstand Walk

Today’s At Home Workout

Conditioning

• 5 Rounds Each, Relay:
  12 DB Snatches
  6 DB Facing Burpees

  then, 5 Rounds Each:
  6 Devil Press (3R/3L)
  30 Double Unders

Today’s At Home Workout

• “Loredo”
  • 6 Rounds For Time:
    • 24 Squats
    • 24 Push Ups
    • 24 Walking Lunge Steps
    • 400m Run

Today’s At Home Workout

Strength

• 5 Rounds:
  • 5R/5L 1-Arm Row
    10 Dips
    20sec Hollow

Row/Dips @32×1

Conditioning

• 2:30 Work, 1:30 Rest x 2 Rounds (each)
  20/15 Cal Cardio
  50m Object Carry
  Max Pullups/Bar Muscle Ups w/ remaining time.

Rest 1:30, then:

• 20/15 Cal Cardio
  50m Object Carry
  Max Toes To Bar w/ remaining time.

Rest 1:30, repeat.

Today’s At Home Workout

• AMRAP24
  • Partner A:
    12 Deadlifts
    12 Weighted Box Step Ups
    12 Push Presses
    24 Double Unders
  • Partner B:
    Any of the following holds:
    Hollow, Arch, Plank, Crab

Full round relay style w/ a partner. You may use a single or dual DB/KB, or a barbell! Whichever you choose, complete the movements unbroken.

Today’s At Home Workout

Conditioning

• Every 4:00 for 6 Rounds
  • 250m Run
  • 25 Russian KB Swings

Today’s At Home Workout

Strength

• 3 Rounds:
  • 10 Bench or Floor Press
    10 Strict Pullups

Down portion slower than Up on all reps.

Conditioning

• AMRAP15
  • 30 Double Unders
    15 Situps
    3 Renegade Rows

Today’s At Home Workout

Strength

• 5 Rounds
  • 5 Squats @ 32×2 (any squat!)
  • 3R/3L Deadbugs

Conditioning

• For Time:
  • 20-18-16-14-12-10-8-6-4-2
    • Calorie Machine
    • Weighted Step Ups

*If you don’t have a machine, perform a 200m run for the first 5 rounds, and 100m run for the final 5 rounds. OR 25′ Shuttle Sprints

Today’s At Home Workout

• Every 2 Minutes x 10 Rounds
  • 10 Pushups
    10 SDHP
    10 Goblet Push Presses
    10 Alt. Snatches