WOD

Thursday 11/24/2022

"Thanksgiving Sampler" Every 2:00 for 15 Rounds 10/8 Calorie Bike Each Round then MAX Reps Rounds 1,6,11: Push-ups Rounds 2,7,12: Wall-balls (20/14) Rounds 3,,8,13: Hollow rocks Rounds 4,9,14: Double-unders Rounds: 5,10,15: Plank

Wednesday 11/23/22

Build for 15 minutes: One and a Half Strict Press 3-3-3-2-2-2-1-1-1 For Time: 50/40 Calorie Ski Erg 50 Chest-to-Bar Pull-ups

Monday 11/21/2022

Build for 15 minutes: Front Squat 6-6-6-4-4-2 AMRAP 8: Increasing Laddy by 2's Front Squat Toes-to-Bar Barbell RX: (135,95) Scaled: (95,65)

Sunday 11/20/2022

Build up for 15 minutes: 6/Leg Double DB RDL :15/Side Paloff Hold 4 Rounds For Time: 15/12 Calorie Row 30 KB Snatches KB: RX: (35/26) Scaled (26/18)

Saturday 11/19/2022

Bring a Friend Day! With a Partner: AMRAP 24: 24 Burpees 36 Calorie Bike 48 Sit-ups 60 DB Box Step-ups Each partner works for 1:00 at a time DB: RX: (70/50) Scaled: (50/35) Box: (20/16)

Friday 11/18/2022

For Time: 10-9-8-7-6-5-4-3-2-1 Push Jerk 50-45-40-35-30-25-20-15-10-5 Double-unders Barbell: RX: (155/105) Scaled: (115/80)

Wednesday 11/16/2022

AMRAP 5 x 4: 400m/350m Row 20 Burpees 20 Toes-to-Bar Rest 2:30 Pick up where you leave off

Tuesday 11/15/2022

Build up for 15 minutes: Push-Press 4-4-3-3-2-2 2 Rounds for time: 40 Box Jumps 40 DB Push-Press Barbell: RX: (50/35) Scaled: (35/20) Box: (24/20)  

Monday 11/14/2022

"Assault Reduction" 30-25-20-15-10-5 Calorie Bike 24-20-16-12-8-4 Lunges 18-15-12-9-6-3 Push-ups 12-10-8-6-4-2 Front Squat Barbell RX: (185/135) Scaled: (135/95)

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