2.9.18 “Dana Hannon”

“Dana Hannon”

This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.

Hannon now is one of six firefighters from Engine Co. 26, midtown Manhattan, missing in the World Trade Center disaster.

For Time

26 Power Cleans 95/65

100 Double Unders

*Break or Trip: 5 Burpees

100 Kettlebell Swings 35/24

*Break: 1 Wall Walk

26 Power Snatch 95/65

Penalty for breaking or tripping on the double-unders is 5 Burpees. Penalty for breaking on the kettlebell swings is 1 Wall Walk

Recent Posts

See All

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh