HERE IS TODAY'S WOD...
THIS WORKOUT IS ANOTHER TOTAL BODY WORKOUT THAT SIMULATES FIRE GROUND FUNCTIONS. IN ORDER FOR US TO PERFORM OUR DUTIES AT A EXTREMELY HIGH LEVEL, UNDER SOME OF THE MOST STRESSFUL TIMES, WE MUST TRAIN OUR BODIES TO BE READY!!
THIS WORKOUT REQUIRES STRENGTH, ENDURANCE, SPEED, AGILITY, STAMINA, BALANCE, CARDIO, ALL THE THINGS WE AS FIREFIGHTERS NEED TO PERFORM OUR DUTIES ON THE FIRE GROUND OR EMS CALL...
SO HERE IS THE WORKOUT...
"JOYCE"
5 ROUNDS FOR TIME"
30 YARD TIRE DRAG
10 TIRE FLIPS
15 SQUAT THRUSTERS
20 HAND RELEASE PUSH UPS
USE WEIGHT ON THE TIRE DRAG AND SQUAT THRUSTERS THAT ARE APPROPRIATE FOR YOU. WE USED 75#s AND 55#s IN THE TIRE DRAGS, WE USED 95#s AND 45#s FOR THE SQUAT THRUSTERS. REMEMBER ALL OF THESE WORKOUTS CAN BE SCALED TO YOUR FITNESS LEVEL. WE DO NOT CHANGE THE PROGRAM, WE CHANGE WEIGHT, ROUNDS, OR TIME..
NOW WHY IS THIS WORKOUT NAMED "JOYCE"
Patrick Joyce
-was killed on 10/2/2009 while battling a 3 alarm house fire in Yonkers
NY. The 39y/o veteran was trying to perform a search on third floor
where suspected victims were trapped when superheated gases pushed
himself and his crew off the third floor falling down to third floor.
Two other firefighters where injured in the fall.
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