Firebreather Fitness

Anaerobic WOD

• 200 m Row Sprints x 5

WOD

• Squat Cleans  ( 135 lb / 95 lb )  5-10-5-10-5
• Push Press     ( 135 lb / 95 lb )  5-10-5-10-5
• Double Unders  10-20-10-20-10

SWOD
Deadlifts 3 x 5 Set 1 65% Set 2 75% Set 3 85%
Pull Up 3 x max effort

WOD
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Sit-Ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Push-Ups

There will be NO kids classes today. Please e-mail Coach Kelly with questions.

WOD Times: NOON ~ OPEN, 1:00 ~ WOD

WOD: Firebreather Bowl I
This is going to be a team WOD with a football theme.

Class times:

• 9:00 am ~ Beginners / Open
• 10:00 am ~ WOD
• 11:00 am ~ WOD
• 12:00 pm ~ Open / Nutrition Journal Review… You must bring your nutrition journal to this one.

WOD

19 – 15 – 11 – 7 – 5 – 3 reps of

• HSPU
• Sit – Ups
• Push – Ups

~~~~ Rest ~~~~

19 – 15 – 11 – 7 – 5 – 3 reps of

• Back Squat ( 155 lb / 115 lb )
• KB Swings
• Pull – Ups

Technique WOD

• Deadlifts

“Coach J Gone Bad”

You will spend 1 minute at each station for maximum effort/reps with no break in between  ( that’s 5 minutes of work )  then you will get a 1 minute break and repeat 2 more times. Basically this is the same as Fight Gone Bad.

• Deadlifts  ( 275 lb  /  185 lb )
• Push Press  ( 115 lb / 75 lb )
• Double Unders
• Back Squat  ( 135 lb / 95 lb )
• kCal Row