Fyn's Charity Fundraiser

1) NHS HERO WOD:

12 Rounds for Time:

• 5 Handstand Push-Ups

• 7 Devil Presses (2x22.5/15 kg)

• 19 Weighted Squats (42.5/30 kg)

• 48 Double-Unders

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Scaled version:

12 Rounds for Time:

• 10 Push-Ups

• 14 Burpees

• 38 Air Squats

• 48 Single-Unders

​2) RANDY

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For Time:

• 75 Power Snatches (35/ 25 kg)

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Scaling Option
For Time:

• 50 Power Snatches (30/20 kg)

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Background: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

3) JENKINS

 

Teams of 2, complete as many rounds as possible in 40 mins of:

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50 Burpees

Run 400m

50 Kettlebell Swings, 24/16 kg

Run 400m

50 Pull-ups

Run 400m

50 Push-ups

Run 400m

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Run together and divide the reps as needed with one partner working and one resting.

 

Background: In memory of member and athlete Lt. Gareth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours

4) TOMMY MAC

 

2 Rounds For Time:

• 12 Burpees

• 12 Thrusters (52.5/35 kg)

• 12 Burpees

• 12 Power Snatches (52.5/35 kg)

• 12 Burpees

• 12 Push Jerks (52.5/35 kg)

• 12 Burpees

• 12 Hang Squat Cleans (52.5/35 kg)

• 12 Burpees

• 12 Overhead Squats (52.5/35 kg)

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Scale: Lower the weight to: 40/30kg or 20/15kg

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Background: Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

5) LOREDO

 

6 Rounds For Time

• 24 Air Squats

• 24 Push-Ups

• 24 Walking Lunges

• 400 meter Run

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Scale:

• Take it down to 4 rounds

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Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

6) PAUL

 

5 Rounds For Time:

• 50 Double-Unders

• 35 Knees-to-Elbows

• 20 yard Overhead Walk (85/60kg's) 

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Scale:

5 Rounds For Time:

• 50 Single-Unders

• 35 Sit Ups

• 20 yard Overhead Walk (20/10kg plates)

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Background: Pittsburgh (PA, USA) Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married to Lisa Esposito.

7) OTIS

 

AMRAP in 15 minutes

1,2,3,4,5....

• Back Squat (1½ x bodyweight)

• Shoulder Press (¾ x bodyweight)

• Deadlift (1½ x bodyweight)

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Start with 1 rep. Increase by 1 rep each round. 

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Scaling option:
Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

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Beginner option:
Use ½ body weight for the squats and deadlifts and 1/4 body weight for the presses..

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Background: U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

8) SEAN HANLEY

 

For Time:

• 2000 meter Row

• Perform 5 Burpee with Lateral Jump Over the Rower each minute

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Scale

For Time:

• 2000 meter Row

• Perform 5 Burpees every 2 minutes

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Background: This Firefighter Hero WOD is dedicated to Sean Hanley, FDNY, Ladder 20, who was killed on September 11, 2001.

Sean had second thoughts about being a firefighter several years ago when three friends died in the line of duty. But his two grandfathers, father, and a brother were firefighters, and he decided the job was in his blood – no matter what the risk

9) MURPH

 

For Time:

• 1 mile Run

• 100 Pull-Ups

• 200 Push-Ups

• 300 Air Squats

• 1 mile Run

All with a Weighted Vest (9/6kg)

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Scaling:

"Half Murph"

• 1/2 mile Run

• 50 Pull-Ups / Push Press (Bar Only) / Ring Rows

• 100 Push-Ups (on knees)

• 150 Air Squats

• 1/2 mile Run

(no Weighted Vest)

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Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan