WOD

Sunday 12/5/2021

Rotate for 12 minutes: 4 Chin-ups 4 Strict Handstand Push-ups AMRAP 10: Increasing Lader by 2's Handstand Push-ups *10/8 Calorie Row after each round

Saturday 12/4/2021

With a Partner AMRAP 25: 1 Rope Climb 5 Double DB Devil's Presses (Moderate) 10 Double DB Reverse Lunges

Friday 12/3/2021

For Time: 100/80 Calories on a Machine (8:00 +/-) 80 Thrusters (light) 600m Farmers Carry (Heavy) 40 Hand Release Push-ups For Time:

Thursday 12/2/2021

Build up for 15 minutes: 5 Deadlifts (Touch-n-Go) AMRAP 7: 7 Box Jumps (High) 7 Deadlifts (Moderate)

Wednesday 12/1/2021

Every 4:00 x 5 20/15 Calories on a Bike (1:15+/-) 20 Wall-balls (1 set) MAX set Toes-to-Bar

Tuesday 11/30/2021

Build up for 15 minutes: 4 Hang Cleans For Time: 20-16-12-8-4 Bar Facing Burpee Hang Clean (Light/Moderate)

Monday 11/29/2021

AMRAP 24: 12 Pull-ups (1-2 sets) 9 Push-Press (Moderate) 60 Double-unders (<1:15) 30/Leg Walking Lunge (2:00+/-)

Sunday 11/28/2021

Rotate for 15 minutes: :20 Hollow Hold 5/Leg Single KB RDL AMRAP 8: 16 KB Swings (Heavy) 32 Hollow Rocks (1-3 sets)

Saturday 11/27/2021

For Time: Buy In: 2,000m/1,800m Bike Erg 10 Rounds: 10 Front Squats (Light) 2 Wall-Walks Cash out: 2,000m/1,800m Bike Erg

Friday 11/26/2021

CLASS TIMES TODAY: *8:00am and 9:30am* Build up for 15 minutes: 8 Barbell Floor Press 3 Rounds for time: 30/24 Calorie Ski Erg 20 Hand Release Push-ups 1:00 Active Hang on Bar

CONTACT

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

OPEN HOURS

Mon – Fri 5:30 am – 8:00 pm
Sat 7:00 am – 12:00 pm
Sun 8:00 am – 12:30 pm