Hero WOD
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
*If members still need equipment, please reach out to Brandi via email or FB
WOD review then warm-up all together:
10 jumping jacks
10 air squats
10 hollow rocks
5 push-ups
20 sec down dog
20 sec Spiderman
WOD
Variation of the Hero WOD “Kevin Dowdell”
For Time: (30 min CAP)
400m Run (500m row / 1000m bike, 1 min or dot hops/200m walk)
40 Dubs / 80 singles / 40 wide/close plate hops / 40x over an object / 40 Mt climbers/leg
400m Run
40 BB/DB/KB/plate/PB Thrusters (total)
400m Run
40 Bodyweight box/chair step-ups (total)
400m Run
40 V-ups
400m Run
40 Overhead squats (SA for DB/KB)
*For the 400m run: Time your first run/walk out 1 min then come back – go to that same spot each time.
*Dot hop video: https://www.youtube.com/watch?v=ZAUl4bYD96o
Post Stretch
30 sec / stretch
Child’s pose
pigeon
standing chest/shoulder str
This Firefighter Hero WOD is dedicated to Kevin Dowdell, FDNY, Rescue 4, who was killed on September 11, 2001.
Fire Lt. Kevin Dowdell was killed at the World Trade Center, but his living spirit carried one son into the FDNY and another to West Point. The older son, 24-year-old Army 1st Lt. Patrick Dowdell, departed for Iraq on St. Patrick’s Day. He was in the air even as his brother, 23-year-old Firefighter James Dowdell, marched in the parade for the first time as a member of the FDNY Emerald Society Pipes and Drums.
