WOD
Fire WOD, July 9, 2021

FIRE 7/9/21

Metcon (Calories)
Every 3 min x 4 rounds

1:00 Row fast
200m run
Metcon (Time)
For time

9-8-7:
Hang DB Snatches (sub ball slam)
Goblet Squats

–20/15 Cal Bike–

6-5-4:
Hang DB Snatches (sub ball slam)
Goblet Squats

–20/15 Cal Bike–

3-2-1:
Hang DB Snatches (sub ball slam)
Goblet Squats

WOD
Fire WOD, July 7, 2021

FIRE 7/7/21

Metcon (3 Rounds for reps)
3 rounds for reps

12 HRPU
9 Strict Pull ups (assisted or negatives)
3 Wall Climbs
Metcon (Time)
For time

15-12-9:
Row Cal
Bike Cal
–100m Farmer’s Carry (50’s/35’s)–
800/600m Run
–100m Farmer’s Carry (50’s/35’s)–
15-12-9:
Row Cal
Bike Cal

WOD
Fire WOD, July 6, 2021

FIRE 7/6/21

Metcon (Calories)
Row Intervals

1:00 mod + :30 ez
:45 fast + :30ez
:30 faster + :30ez
:15 fastest + 1:00 rest
Metcon (Time)
For time

20 Front Squats
20 Lateral Burpees
20 Push Presses
20 Lateral Burpees
20 Thrusters

WOD
Fire WOD, July 3, 2021

FIRE 7/3/21

Metcon (AMRAP – Reps)
0:00 – 10:00

Run 1 Mile
Time Remaining,
Max Power Clean and Jerks

— Rest 3:00 —

Metcon (AMRAP – Reps)
13:00 – 20:00

Run 800 Meters
Time Remaining,
Max Slam Ball over shoulder (50/35#)

— Rest 3:00 —

Metcon (AMRAP – Reps)
23:00 – 27:00

Run 400 Meters
Time Remaining,
Max Thrusters
Score: Total reps on barbell

WOD
Fire WOD, July 2, 2021

FIRE 7/2/21

Metcon (Time)
Alternating On The 1:30 x 12 Minutes (4 Rounds):

Interval 1:
2 Jumping Pull up w/ :03 sec Negatives
4 Strict Pull-Ups (Can be assisted)
2 wall climbs or :30 HS Hold

Interval 2:
Down & Back (Length of the rig) double OH Carry
(use db or kb, make it tough!)

Metcon (Time)
21-15-9

KB Sumo DL High Pull
V Up sit ups
Cal Row

WOD
Fire WOD, July 1, 2021

FIRE 7/1/21

Metcon (AMRAP – Reps)
12 Min Alt EMOM

Odd – Dynamic Pushups
Even – 150m Run (to street & back)
Metcon (AMRAP – Rounds and Reps)
25 min amrap

50 Synchro Squats
200m Run (together)
40 Alt Burpees
200m Run (together)
30 Synchro Pushups
200m Run (together)
20 Alt Box Jumps or Step Ups
200m Run (together)
10 Thrusters (5 each)
200m Run (together)

WOD
Fire WOD, June 30, 2021

FIRE 6/30/21

Metcon
3 rounds for quality

20 GHD (sub medball sit ups)
10 Double DB Bent over Row
2 TGU each arm
3 Rope Lowers or 9 Supine Ring rows
Metcon (Time)
For time

30 Wallballs
800m Run
30 Alt HangDB Snatch
600m Run
30 Alt Hang DB Snatch
400m Run
30 Wallballs (20/14)

WOD
Fire WOD, June 29, 2021

FIRE 6/29/21

Metcon
Every 2:00 for 5 Rounds

15/12 Cal row
3/2 Wall climbs (Sub 12/9 HRPU)
Metcon (Calories)
AMRAP 5:00 – 3 Rounds

15 Hanging knee raise
9 Hang Clean and Jerks
Time Remaining: Max Cal Bike

Rest 5 Minutes

Metcon (Calories)
AMRAP 5:00 – 2 Rounds

12 Jumping Pull-ups or Ring rows
9 Power Clean and Jerks
Time Remaining: Max Cal Bike

Rest 5 Minutes

Metcon (Calories)
AMRAP 5:00 – 1 Round

9 Stict Pull Ups or Negatives
9 Power Clean and Jerks (Add weight if possible)
Time Remaining: Max Cal Bike

WOD
Fire WOD, June 28, 2021

FIRE 6/28/21

Metcon (Weight)
10 min alt. Emom

Odd – 10 Goblet or DB Front Squats
Even – 15/12 Burpees
Metcon (AMRAP – Rounds and Reps)
15 min amrap

100 Double-unders (Sub 200 Singles or 200m run)
50 Walking Lunges
25/20 Cal Row