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

0 views0 comments

Recent Posts

See All

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

250

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

540

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

430