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Deadlifts x2
Build up to WOD weight
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy)
20 Air Squats
For some Hero WODs, the numbers have significance. This is one of those WODs. Sara was in the force for 2 years, and Robb was in for 20. They were more than just police officers. They were parents. And because of a senseless act of violence, 7 kids have lost a parent.
When you see an officer, thank them for what they do. It could buying them a coffee, giving them a handshake, or simply saying thank you.
And when your legs are burning and you feel like stopping, think of Robb and Sara – and keep moving forward.
If you would like to make a donation on behalf of these officers, their families have suggested the following organizations:
FREDERICTON COMMUNITY FOUNDATION
POLICE & PEACE OFFICERS’ MEMORIAL RIBBON SOCIETY
WOD @ 175#
4:31
Deadlifts x2
Build up to WOD weight
#225-275-315-365
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy)
20 Air Squats
Time = 6:32RX
Was good to be back twice this week!!
Good job everyone!
Thanks Mario!
Deadlifts x2
Build up to 125#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (125#/heavy)
20 Air Squats
5:54
Thanks Mario
Deadlift x2
(145×5) 185 – 205 – 225 – 235
Fredericton Police Hero WOD
7 rounds
2 Deadlifts 235#
20 Air Squats
7:21
Amazing to see a giant 6AM class to do this WOD
Deadlifts x2
Build up to WOD weight
#155-185-225-250-250
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (#250)
20 Air Squats
Time = 5:57
Deadlifts x2
Build up to WOD weight
225-245-265-285-315-335
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315#)
20 Air Squats
4:31
Thanks Mario!
Deadlifts
135 – 185 – 235
WOD @ 235#
7:10
DL x2
85/105/125/135/155#
Fredericton Police Hero WOD
7rounds
2 DL (155#)
20 SQ
Time: 5.55
Deadlifts x2
Build up to WOD weight
125-145-175
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (145#/heavy)
20 Air Squats
6:27
Beat me again! Nice work!
Deadlift X 2
95#, 105#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts – 105#
20 Air Squats
Time: 5:45
It was so awesome to have such a big nooner class! Heartwarming!
Thanks Matt!!
Deadlifts x2
Build up to WOD weight
135-185-225-255-165-175-285
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy) – Used 285# 80-85% of 1RM
20 Air Squats – mostly broken into 10-5-5
Time: 6:13
I loved this workout, so much fun with everyone there.
Next time, air squats (shorter breaks… 1 breath & go) and grab the bar 1 breath before you think you should.
mob wux1
deadlift x 2
135×5 185×4 235×3 245×2
Fredericton Police
hero WOD
7 round
2 deadlift 245#
20 air squat
4:02
Deadlifts
125×5, 155×5, 185×3, 205×2, 225×2
WOD Rx:
4:17
25 of us in the nooner, great work everyone!
Deadlifts x 2 to 335
WOD as RX’d
6:05
Need to eliminate breaks on air squats.
Proof that Hero WODs do not have to be an hour long to be tough AND fun.
Super-packed Nooner!
Deadlifts
145-165-175-185-195#
Wod at 175#
6:21
Did the first two rounds at 195# and just couldn’t get braced well and felt my back rolling.
Thanks for the busy nooner Matt and Janet for being my partner 👌🏻
Deadlifts x2
Build up to WOD weight
#225-275-315-325
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy)
20 Air Squats
Time = 4:53 RX
Did this wod in SJ
Scaled deadlifts to 155#
Time: 5:51.
Thanks for making this Kevin. Love you guys
Deadlifts x2
Build up to WOD weight
155×5-205-225-245-275#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy) @ 275#
20 Air Squats
5:58
Deadlifts x 2:
155-185-205-225
WOD Rx: 6:17
Those air squats were burning! Great to honor the Fredericton police.
Thanks Shane!
Good job girl!
Thanks!! 😁
Deadlifts x2
Build up to WOD weight
#95-135-145-155-165-175
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (165#)
20 Air Squats
Time = 4:56
Deadlifts x2
Build up to WOD weight
135-165-185-195-205lb
Fredericton Police Hero WOD
7 rounds
2 Deadlifts @ 180lb
20 Air Squats
5:10
Deadlifts x2
Build up to WOD weight
55-75-85-95-100#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (85#)
20 Air Squats
7:43
That was tougher then I was expecting. Finding it hard to know what weight to do as my head still thinks it can lift pre baby weights. My body tells me different. Oh well, I’ll get there. Great job everyone. Thanks Shane.
Mobility and Wu
Deadlifts, built up to 335
Wod rx’d 3:04
Great class Matt and great work everybody. Awesome to see suck a big nooner to Honor the fallen!!!
Wow!! You are a beast!
WOD Rx’d – 5:27
Deadlifts x2
Build up to WOD weight
185-225-285-315-325-335
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (#315)
20 Air Squats
Time = 5:43
Thanks Mario!
Deadlifts x2
Build up to WOD weight
85 – 125 – 145
Thanks for sharing the bar Miss Ingrid!
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (145#/heavy)
20 Air Squats
7:03
What a great inspiring wod and a big 8:30 class! That bar was heavy!
Great work Matt coordinating the kitten crew! 😉
I forgot to add that I took an 80lb sand bag for a mile walk. Then did some 1 minite over head holds with a 25lb plate.. 5 or 6 times, maybe 7 or 8 🤷♀️
Deadlifts
150 x 5
165 x 3
185 x 3
200 x 3
WOD Rx – 5:36 min
Thank you for the opportunity to honor these brave police officers in this way!
Deadlifts
155 – 185 – 215 – 235 x 5
WOD @ 225lbs
5:05
❤
Dead Lifts:
100 x 5
120 x 2
135 x 2
150 x 2
16 x 2
7 Rounds:
2 Dead Lifts @ a65#
20 Air Squats
6:56
WOD with 285#
Time: 5:54
Did in OG Aug 18 RX 6:47
WOD RX
6:08
Deadlifts x2
Build up to WOD weight
65-85-115-125-135#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (315/225#/heavy) 125#
20 Air Squats
6:22
Deadlifts x2
Build up to WOD weight
85# – 105# – 115# – 120#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (120#)
20 Air Squats
Time : 6:02
Deadlifts x2
Build up to 140#
Fredericton Police Hero WOD
7 rounds
2 Deadlifts (140#/heavy)
20 Air Squats
8:06