We had a blast celebrating the WildFire Community and our 5 year anniversary!  We are grateful for each and everyone of you. The best is yet to come. Here’s to the next 5 years and beyond.  We have a great week in store for you so make sure you schedule your classes now!

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Monday October 23, 2017

WOD:

3min AMRAP
1min Rest

RX
7 Hang Squat Snatches 95/65
21 Double Unders

Classic RX
7 Hang Squat Snatch 75/55
21 Double Unders

Scaled
7 Hang Squat Snatch 65/35
21 Lateral Jumps

Burn
7 Kettlebell Snatches 53/35
21 Lateral Jumps

At home

7 ground to overhead with
21 Flutter Kicks

Tuesday October 24, 2017

WOD:

Dumbbell Shoulder Press

5-5-5-5-5-5-5-5 (8 sets of 5 reps moving up in weight each time)

This is for all layers Rx, Scaled & Burn

Then Tabata Pull ups Strict is the priority

Tabata Dips Strict is the priority

At Home

3 Sets of 5 Pike Push Ups
Then

Tabata push ups
Tabata Sit ups
Tabata Dips

Wednesday October 25, 2017

WOD

20 Min AMRAP

RX

10 Wall Balls 20/14 10’/9’
10 Burpees
200 m Run

*add 2 Wall Balls each round, goal is to do 10 wall balls unbroken each round. So second round is 12 Wall Balls and 10 burpees, third round would be 14 Wall Balls and 10 burpees. Focus on speed in the burpees.

Scaled & Burn

10 Wall Balls 20/10 9’/9’
10 Burpees
200m Run

Still add 2 wall balls each round.

 

At Home

10 Squats
10 Burpees
20 Vertical Jumps

 

Thursday October 26, 2017

WOD

Death by Back Squat

Rx: 185/125

Classic Rx: 135/95

Scaled: 95/65

Burn: Goblet Squat 53/35

300 m Farmer’s Carry with Kettle bells

At Home

12 min AMRAP

5 Lunge Complex
10 Mountain Climbers 

Friday October 27, 2017

WOD:

Rx

1-10 Toes to Bar
1-10 Kettlebell Swing 53/35
2-2-4-4-6-6-8-8-10-10 Pistols (each leg equals one rep)

Scaled & Burn

1-10 Knees to Elbow
1-10 Kettlebell Swings 44/26
1-10 Feet together Squat

At Home

1-10

Lemon Squeezers
Good Mornings
Curtsy Lunges

 

Saturday October 28, 2017

Burn: Deadlifts & Tire Flips
Throwdown: Deadlifts & Tire Flips

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