Julian 115

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (6 Rounds for reps)

Rx+ – Fully Loaded

15 Back Squat at 3/4 Body weight

With time that is remaining of

4 min. perform AMRAP

Rnd 1,3 and 5: Bar Muscle Up

Rnd 2, 4 and 6: Wall Ball (20/14 lb.)

6 rounds

Rx – Partially Loaded

20 DB Back Squat (50/35 lb.)

With time that is remaining of

4 min. perform AMRAP

Rnd 1,3 and 5: Db Slams

Rnd 2, 4 and 6: Single DB Cluster

6 rounds

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

No Measure

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8

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