Workout list by Victor Yap WOD_D2
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"FRAN" Workout
For Time:
21-15-9
Thruster
Pull-upRPE 5, maximum effort! Target: sub 6min. Time Cap 10min.
Rxd 42,5/30kg
SC 30/20kg + Jumping Pull-upsResources
Mikko Salo does Fran
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Keskiviikko 28.12. Workout
Wod: Arnie
With a single 2 pood (32 kg) / 1,5 pood (24) kettlebell:
For time
21 turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm
Time Cap 45 minResources
A very special WOD in loving memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.Video
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