Warmup:
500 m row or run
Mobility:
CS/dynamic stretch
B warmup:
2 rounds of:
15 KB swings
15 goblet squats
10 push ups, one hand on KB
set of strict pullups
Workout warmup:
10 min EMOM:
Snatch
Two snatches on the minute for ten rounds
Work on technique and tempo.
Workout:
Dennis McHugh
This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001.
The sun shone brightly on St. John the Baptist Roman Catholic Church in Piermont, and the air was warm. But the hearts of Dennis P. McHugh's friends, family and colleagues appeared heavy as they remembered the father of three from Sparkill, one of the hundreds of New York City firefighters missing since responding to the Sept. 11 terrorist attack on the World Trade Center.
"We just want to say, 'So long, buddy,' " said Dermid Kelly, who helped deliver the eulogy for the friend he had known since second grade. "We'll always love you, and we'll miss you. Take care, buddy."
Kelly remembered meeting McHugh in the second grade and watching as the new kid in class headed straight for the fireman's pole on the school playground. A transplant from the Bronx, McHugh played the tough kid, Kelly recalled, and slid down the pole head first.
"Obviously, my next stop with Dennis was to Mrs. Grace, the school nurse," Kelly recalled.
Michael McHugh spoke of a brother with a goofy grin and a sharp sense of humor who often made himself the punch line of jokes and someone who was more than a sibling.
"He was an older brother by birth, but he was a great friend by choice," Michael McHugh said of his brother, who abandoned a career in finance to pursue his calling as a firefighter. Another McHugh brother, Tom, is a fire marshal with the New York Fire Department.
Dennis McHugh always knew the right thing to say and was always available to lend a sympathetic ear in times of distress, his brother Michael said.
AMRAP in 15 minutes
3 Front Squats 115/75, Hero 135/95
3 Toes-to-Bars
6 Front Squats
6 Toes-to-Bars
9 Front Squats
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
Endurance:
AMRAP in 20 minutes
3 Front Squats (95/65 lb)
3 Toes-to-Bars
6 Front Squats
6 Toes-to-Bars
9 Front Squats
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
150 m run on the 5 min starting with run
Lift:
Bench Press
5x5 at 85%
Skill:
Accumulate 20 MU’s. bar and ring (total)