WOD 4/19/18

LETS HAVE SOME FUN!
— LETS BENCH! —

 

A) Bench Press
5-5-3-3-3
Build to a heavy 3 Reps,
Rest based on feel


B) Fire Breather:
5 Sets:

30 Virtual Shoveling w/ 45/25# Plates, (15 each side)
10 Strict PullUps
2-3min Rest BTW Sets

Fire Walker:
5 Sets:

20 Virtual Shoveling w/ 25/15# Plates, (10 each side)
5 Strict PullUps
2-3min Rest BTW Sets

Fire Starter:
4 Sets:

20 Virtual Shoveling w/ 15/10# Plates, (10 each side)
:10 Chin Over Bar Hold
3 Negatives
TRX 3-Way Row, (3 Reps w/palm up, 3 Reps w/palm facing, 3 Reps w/palms down - Reps should be slow and controlled)

2-3min Rest BTW Sets

WOD 4/10/18

EMOM Perform:
Min1-3:

3 Power Clean +
1 Hang Power Clean @ 70%
Min4-6:
2 Power Clean +
1 Hang Power Clean @ 80%
Min7-9:
1 Power Clean +
1 Hang Power Clean @ 90%

Fire Breather:
For Time:

400m Run
9 Broad Jumps (6’)
9 Power Cleans @135/95
15 Broad Jumps (6’)
15 Power Cleans @135/95
21 Broad Jumps (6’)
21 Power Cleans @135/95
400m Run

Fire Walker:
For Time:

400m Run
9 Broad Jumps (6’)
9 Power Cleans @115/80
15 Broad Jumps (6’)
15 Power Cleans @115/80
21 Broad Jumps (6’)
21 Power Cleans @115/80
400m Run

Fire Starter:
For Time:

200m Run
6 Broad Jumps (6’)
6 Hang Power Cleans @95/65
12 Broad Jumps (6’)
12 Hang Power Cleans @95/65
18 Broad Jumps (6’)
18 Hang Power Cleans @95/65
200m Run