Warm-up
FIRE BREATHER/ COMPETITOR WODS are to be done in conjunction with the rest of the programming. "In addition to"
It is not for everyone, it is for those trying to push their limits and compete in CrossFit competitions, Go Ruck Challenges, etc. things involving that extra training edge.
5 min of self paced warming up/ getting loose
than
1 set of max rep push ups
1 set of max rep set-ups
1 set of max rep squats
NOTE: As soon as you pause/rest that is the end
WOD 1
Tabata Row for total distance
8 rounds of
20 secs of work
10 secs of rest
NOTE: The damper can be set to whatever you want.
WOD 2
10 Min AMRAP of;
10- Alternating KB (or DB) Snatch (10 total) @55/35#
5- Pull-ups (chest-to-bar for fire breathers)
10- Box Jumps
FIRE BREATHER/ COMPETITOR WODS are to be done in conjunction with the rest of the programming. "In addition to"
It is not for everyone, it is for those trying to push their limits and compete in CrossFit competitions, Go Ruck Challenges, etc. things involving that extra training edge.
WOD 3 (Fire Breathers/ Competitors ONLY)
Get as far as you can in 7 Minutes (AMRAP);
25 burpees pull-ups
than with the remaining time
Max wall balls @20/14#
NOTE: Men and women both go to 10 foot
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