The Fenrir Fitness Wolfpack is proud to introduce the annual Hero Charity WoD Amped benefiting 50Legs.org, a non-for profit charity that fits children, young adults and veteran amputees with high quality prosthetics so they can live normal and active lives. This Hero WoD is programmed to honor of any military, law enforcement or any emergency services person who has […]
Category Archives: WOD
Warm up 400 meter run 20 Air squats 10 Push ups 5 Handstand Kick ups Mobility Stretch Calves on Rig Couch Stretch 2 min e/s Weightlifting Wednesday Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50 Reps […]
Warm up: Row 800 Mobility: Foam Roll Thoracic Spine Lats 2 min Strength 5 x 5 Pendlay Rows Building WoD 10 Rounds For Time: 10 Wallballs (20/14) 15 Double Unders
“Eva” 5 Rounds: 800 Meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups
Warm up Roxanne Mobility Calve Stretch on Rig Adductor stretch on Wall Strength Build to a 1RM Oh Squat MetCon “Six Pack” 21-18-15-12-9-6-3 Kettlebell Swings (53/35#) Push-ups Sit-ups
Warm Up: 3 rounds 10 PVC Shoulder pass thurs 10 PVC OH Duck Walk 5 steps forward/ 5 steps back 10 PVC Hollow Rocks 10 Toe Touch to High Reach Mobility Lacrosse ball in shoulders/traps 2 min e/s Strength 15 to build to a 1 RM Push Press Conditioning AMRAP 5: 750m Row Buy-in 9 […]
Warm up is dynamic, I’ll lead it. 30 min to ext a new Deadlift 1 RM *If you are competing in the Throwdown do NOT do this as it will fry your cns, you will build to a heavy 5 reps. Mobility 3 way Hamie stretch on box Metcon 15:00 AMRAP: 5 Hang Power Cleans […]
Warm Up 3 min Airdyne 3 min Row Mobility Front Rack Stretch w/band 90 sec e/s Foam Roll Calves 90 sec e/s Strength 25 min to build to a heavy single Front Squat Condish 3 Rounds NOT for time of: 500 Meter EASY Row 400 Meter EASY Jog Rest 2-3 minutes Between rounds
Warm up 3 rounds :30 on/ :10 off Arch Rocks Handstand hold/wall walk Hollow Rocks Mobility OH External Rotation Thoracic Extension Strength 1RM Strict Press Conditioning 7 min AMRAP 10 Burpees 6 GTOH (135/95) 10 Lateral Hops over the bar
Warm up 500m Row Sprint then 2 rounds of Cindy Mobility Roll Hamstrings 2 min e/s Lacrosse ball in Traps 90 sec Strength Find a 1 RM Bench Press Conditioning 15/10 Calorie Row, 15 Abmat Sit-Ups 15/10 Calorie Row, 20 Hip Extensions 15/10 Calorie Row, 25 Flutter Kicks 15/10 Calorie Row 30 Good Mornings 45/35