WOD
Fire WOD, November 20, 2020

FIRE 11/20/20

Metcon (AMRAP – Reps)
5 rounds

(:20 on/:20 off)
Plate Jumps
Ball Slams
Hollow Rocks
Plank Hold
Metcon (AMRAP – Rounds and Reps)
12 min amrap

35 Plate Jumps
9 DB Goblet Squats
7 DB Hang Cleans
5 DB Push Press

WOD
Fire WOD, November 18, 2020

FIRE 11/18/20

Metcon
Accessory : 4 rounds for quality

8 DB Z-Press
10 DB Row
12 Banded Hip Bridges
:30 / side plank hold
Metcon (Time)
3 rounds for time

10 Front Squats with DB/BB
10 Burpees
10 Push Press with DB/BB

WOD
Fire WOD, November 16, 2020

FIRE 11/16/20

Metcon
10 min mom

Odd – 100m Run
Even – 12 Reverse Lunges (hold DB)
Metcon (Time)
5 rounds for time

21 Wallballs
18 Russian KBS
15 Plate Jumps
12 Knee-ups

WOD
Fire WOD, November 13, 2020

FIRE 11/13/20

Metcon (Time)
4 rounds for time

20 Mountain Climbers
100m Run
20 Sit-ups
5 Burpees
–rest 1:00-
Metcon (Time)
2 rounds for time

750m Row
50 Plate Jumps
25 Burpees

WOD
Fire WOD, November 11, 2020

FIRE 11/11/20

Metcon
Core Tabata

:20 Hollow Rock
:10 Rest
:20 Flutter Kicks (in hollow position)
:10 Rest
x8
Metcon (AMRAP – Rounds and Reps)
15 min amrap

15 Cal Bike
15 Ring Rows
15 Front Squats

WOD
Fire WOD, November 10, 2020

FIRE 11/10/20

Metcon (Calories)
Rowing Sprints

1:00 on / :30 Rest
x 10 Rounds
Score total Calories

–repeat from last week – increase from last week–

Metcon (Time)
For time

60 Russian KB Swing
50 Step-ups
40 KB Deadlift/GoodMornings
400m Run

WOD
Fire WOD, November 9, 2020

FIRE 11/9/20

Metcon (Time)
5 rounds on the 2:00

25 Squat Jumps to Plate
100m Run
Metcon (Time)
5 rounds

New round every 4:00
15 Cal Row
10 Burpees
5 Hang Cleans

Score slowest round

WOD
Fire WOD, November 6, 2020

FIRE 11/6/20

Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Ring Rows
Push Ups
Metcon (Time)
For time

40 Cal Row
30 Cal Bike
20 Wall Balls

WOD
Fire WOD, November 5, 2020

FIRE 11/5/20

Metcon (Time)
5 Rounds

10 Dips from a box
10 Ball Slams
10 Cal Row
Metcon (Time)
3 rounds

20 Thrusters
20 Lunges
400m Run