Julian 113

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Tabata

Rx+ – Fully Loaded

Lateral Box Jump Overs (20 in.)

Ring L-Sit

Sit-ups

Box Jump Overs (20 in.)

Rx – Partially Loaded

Lateral Object Jump Overs

DB L-Sit

Sit-ups

Object Jump Overs
That is 4 min. per movement, 16 min. Total.

WOD – Home Gym

Metcon (2 Rounds for time)

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

No Measure

3 Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

WOD- Bodyweight Home

Metcon (2 Rounds for time)

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Object

1 Round of “Odd Object DT”

18 Air Squats Hops Over Object

1 Round of “Odd Object DT”

15 Air Squats Hops Over Object

1 Round of “Odd Object DT”

12 Air Squats Hops Over Object

1 Round of “Odd Object DT”

*1 Round of “Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

No Measure

3 Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

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