Drill It East Bay Three WODs for Two new fire breathers

Recently my Roommate Burt- "THE BIG HURT," and long time friend Jeff "Make 'um Pay" May, have sought a few sparks to rekindle their breath of fire from the Blaze of furry in the east bay. The Big Hurt is a former EMT and Make 'um Pay is a former starting forward for The Nordhoff Rangers Basket Ball team. With the challenges laid out, we will bring steel from flesh;

Here are the first three days:

WOD 1

Row: Warm up for 5min, gradually picking up the pace until comfortable conversation is difficult. 

then 

TABATA:

row

squat 

push up 

sit up 

plank 

(rest 4 min)

then

1-6x3 of-

pull up

+

dip 

(assisted as necessary)

(rest 5 min)

then-

5x man-maker clean and jerk burpees 

30 sec plank 

(3 rounds)

The Big Hurt blasted through this in 43 min!

day 2-

Warm up 5 min row 

then Row: 10 sec 'sprints' every 30 sec for 5 min 

then-

50 pull-ups for time

(every time you have to stop you must do 10 sit-ups and 15 squats)

day 3-

5 burpees every min on the min for 10min

then-

10-1

Back squat @135 

pushup 

leg raises 

step ups (each leg)

the 300sec of planks 

(break up as needed)

Not the best starting WODs for people with no foundation, however these guys are holding down with the furry!

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