AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Saturday, 07-23-2016 Read More »
Group Warm-up Conditioning. Teams of 2 1200M Row 90 Wall Balls 20/14 60 Burpees 30 Box Jump Overs 24/20 60 Burpees 90 Wall Balls 1200M Row 45 Minute Cap
Tuesday, 07-12-1016 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 »
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Saturday, 06-04-2016 Read More »
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Saturday, 06-04-2016 Read More »
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @
Thursday, 05-26-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
Teams of Two 100 Push Up Buy in (per person) 5 Rounds (split reps) 4 Rope Climbs 10 Back Squats (185/115) from ground 20 Power Cleans (185/115) from ground 30 Wall Balls (20/14) Then….1000m Run 20 Deadlifts (275/165)
Saturday, 04-16-2016 Read More »
