Fire It Up

Mar 4th, 2021

Category: Uncategorized

Fire It Up

Colm

Warm-up
1:00 Each Station|No rest between movements

-Bike @ 70%
-Banded High Pulls
-Bike @ 80%
-Banded Side Steps with Overhead Lockout
-Bike @ 90%
-Overhead Squat with Band Overhead *
-Bike @ 100%

Accessory
EMOM6
1. 10 Banded Pull Aparts
2. 10 Reverse Flyes*

*Use Change Plates

Strength
EMOM10
Power Snatch
1 Rep

WOD
15-12-9-12-15
Bike Cals
Overhead Squat 115|75

Guys Rx Cals = 20-15-10-15-20
Schwinn Cals – 30|23, 23|18, 15|14

Level 2- 95|65
Level 1- 75|45
Adv- 135|95

Extra Work – Active Recovery
All efforts @ 60%
100|80 Cal Row + 20|15 Cal Bike
90|60 Cal Row + 30|20 Cal Bike
80|50 Cal Row + 40|30 Cal BIke
70|40 Cal Row + 50|40 Cal Bike
60|30 Cal Row + 60|50 Cal Bike