Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20 Cal Row – 12 C&J 10 Cal Row – 9 C&J *40 Minute Cap L1: 95/65 L2: 115/95 L3: 135/115 Cool Down. 1000m Run
Tuesday, 06-28-2016 Read More »
Strength. Thruster 2-2-2-2-2-2-2 WOD. 5 Rounds for Time 5 Handstand Push ups 10 Burpees 200M Pinch Grip Plate Run
Wednesday, 06-22-2016 Read More »
Strength Back Squats 10×3 78% Conditioning 400m run 5,4,3,2,1 Power Snatches (135/95) Muscle ups, Ring or Bar 400m run
Monday, 06-19-2016 Read More »
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-16-2016 Read More »
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-16-2016 Read More »
Strength. Barbell Warm Up 3 Position Snatch 1. Floor 2. High Hang 3. Low Hang 60%, 65%, 70% X 4 sets WOD. AMRAP 12 minutes 3-6-9-12… Power Cleans (135/95) HSPU Cash out. Kettlebell Farmer Carry (100M) 5 Rounds
Wednesday, 06-15-2016 Read More »
WOD. 5RFT 60 Double unders 40 Air squats 30 Sit ups 20 DB snatch (40+/20+) 10 Push ups
Tuesday, 06-14-2016 Read More »
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB shoulder press 10 V-ups
Monday, 06-13-2016 Read More »
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes
Saturday, 06-11-2016 Read More »
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes
Saturday, 06-11-2016 Read More »
