“FIRE BREATHER” WOD 9/18/24

“FIRE BREATHER” WOD 9/18/24

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Strict Press
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: 45 Sec. Plank
EVEN: 20 V-Ups
LIFT:
Tabata Russian KBS
2 Sets of:
(6 Rounds :20 On / 10 Sec. Off)
Russian KBS (53/35) (44/26)
**Rest 1 Min. Between sets.
***Score is your lowest number hit in the :20. Please record it.
WOD:
“FIRE BREATHER”
For Time:
40/32 Cal. Assault Bike
800 M. Run
*This is an all out sprint! You should be dead after.

FIT
SKILL:
EMOM 6
ODD: 45 Sec. Plank
EVEN: 20 V-Ups
LIFT:
10-8-6-8-10
DB Bench Press
H.R. Push Up
*Build.
WOD:
“FIRE BREATHER”
For Time:
40/32 Cal. Assault Bike
800 M. Run
*This is an all out sprint! You should be dead after.

AT HOME
SKILL:
EMOM 6
ODD: 45 Sec. Plank
EVEN: 20 V-Ups
LIFT:
10-8-6-8-10
DB Floor Press
H.R. Push Up
*Build.
WOD:
For Time:
100 Wide Mtn. Climbers
800 M. Run
*Heels should go outside the hands on Mtn. Climbers.