WOD

Tuesday 5/17/2022

Build up for 15 minutes: 3 Front Squats For Time: 5-10-15-20-25-30 Wall-balls (1-2 sets) Burpees

Monday 5/16/2022

AMRAP 24: 16/12 Calorie Row (<1:15) 12 Toes-to-Bar (1 Set) 8 Hang Power Cleans (Heavy) Rest 1:00

Sunday 5/15/2022

Build for 15 minutes: 5 Strict Press 10/arm KB Chainsaw Row 3 Rounds for time: 21 Thrusters (Moderate) 15 Strict Ring Dips (1-3 sets) :90 Active Hang on Bar (1-3 sets)

Saturday 5/14/2022

AMRAP 24: 20/15 Calorie Bike 20 Bar Muscle-ups 40/30 Calorie Bike 40 Bar Facing Burpees 60/45 Calorie Bike 60 Hang Power Snatches (Light) Split Reps as desired with a Partner

Sunday 5/8/2022

Happy Mothers Day!! Build for 15 minutes: Barbell RDL (:03 Pause below knees) For time: 2-4-6-8-10-8-6-4-2 Deadlifts (Heavy) (-) = 20 Hollow Rocks

Saturday 5/7/2022

AMRAP 10 x 2: 10 Burpee Pull-ups 20 Double DB Box Step-overs 30 Double DB Floor Press Rest 2:30 between Not Picking up where you leave off

Friday 5/6/2022

Build for 15 min: 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 3 Rounds for time: Buy in 750m/600m Bike Erg (<2:00) then Round 1: 30 Hang Power Snatch Round 2: 30 Hang Squat Snatch Round 3: 30 Overhead Squats Barbell (1-2 sets for each movement) Rest...

Thursday 5/5/2022

Rotate for 15 minutes: 10 DB Weighted Sit-ups :20 Hanging L-Sit 40m Double KB Front Rack Carry AMRAP 10: 5 Toes-to-Bar 10 KB Gorilla Rows (Heavy) 20m Bear Crawl

Wednesday 5/4/2022

"Kelly" 5 Rounds for time: 400m Run 30 Box Jumps (24/20) 30 Wall-balls (20/14)

Tuesday 5/3/2022

Build up for 15 minutes: 2 One and a Half Strict Press For Time: 30-24-18 Calorie Row (24-18-12) Push-Jerks (Moderate)

CONTACT

774-217-9756
info@firewallfitness.com
72 Jeffrey Ave. Holliston, MA

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Sun 8:00 am – 12:30 pm