If you missed tonight’s Facebook Live with Skip and Tiff on the evolution of WildFire go here to watch it!   We got a little long winded however there is a ton of good stuff in there!

Here is what we are cooking up for you this week:

Monday, October 16th, 2017

WOD: Front Squat

5-5-5-3-3-3

Rx & Scaled: Use the 3 sets of 5 to warm up with weight. 2min rest in between is good. Then use the sets of 3 to get a 3 rep max. Rest 2 min in between sets.

Burn: will do goblet or DB front squats 10-10-10-6-6-6 focus is working on depth first and then increasing weight with higher volume of reps.

At home:
12 min AMRAP
10 Plank Shoulder Taps
10 Superman
10 Cross Plank knee to elbow ( in the plank position take your right knee to your left elbow and then your left knee to your right elbow)
5 20sec squat holds

Tuesday, October 17, 2017

WOD:

300m Run
30 Wall Balls
300m Run
30 Toes 2 Bar
300m Run
30 Single Arm KB Cleans
300m Run
30 KB/DB Lunges

This is a partner WOD. One person runs while the other is on the wall balls. When the runner gets back the person on the wall balls must finish and then they switch so the first runner is now on wall balls and the wall ball person is running. When they both finish the 300m run each and the 30 wall balls each they can move onto the 300m run and 30 toes 2 bar in the same fashion.

RX
Wall Balls: 20#/14# to 10’/9’ target
Toes 2 Bar: Regular
KB Cleans: 53#/35#
KB/DB Lunges: Single Arm overhead with 53#/35# 15 each leg

Scaled & Burn
Wall Balls: 20# to the 9 foot target/ 10# to the 9 foot target
Toes to Bar: Hanging knees to elbows
KB Cleans: 44#/26#
KB/DB Lunges: weight is either down by their side or in the front rack position 15 each leg

At home:
30 Flutter Kicks
30 Squats
30 Flutter Kicks
30 Lemon Squeezers
30 Flutter Kicks
30 Push Ups
30 Flutter Kicks
30 Lunges

Wednesday, October 18, 2017

WOD

10 min EMOM 5 Sumo Deadlift HighPull

RX: Use barbells

Burn: Use kettlebells

At home:

10min EMOM

3 Good Mornings
3 Diamond Push ups

Thursday, October 19, 2017

WOD

15*-12*-9*-6*-3*

Overhead Squats
Pull Ups

*30 Double Unders after each round

RX:
OHS 95#/65
Chest to Bar Pull Ups
Double Unders

Classic RX:
OHS 95#/65#
Pull Ups (chin over bar)
Double Unders
Scaled:
OHS 75#/45#
Jumping Pull Ups
60 Single Unders

Burn:
Wall Facing Squats- arms overhead & squatting to a low target
Jumping Pull Ups
60 Single Unders

At Home:
15-12-9-6-3
Squats
Hollow Ups
Pike Push-ups
5 Burpees after each round

Friday, October 20, 2017

WOD

RX & Scaled:

1 Rep Max Spilt Jerk

2-2-2-1-1-1-1

Burn: DB split jerk

At home:
5 rounds for time
10 lunges
10 No push up Burpee

Saturday, October 21, 2017

Surprise WOD fun in all classes!!

1 Coaches Fun Tires

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