Hero WOD “Hotshots 19″

In honor of the 19 members of the Granite Mountain Hotshots fire fighting team that tragically lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona

6 rounds for time:

30 air squats

19 power cleans 135/95

7 strict pull-ups

run 400m

*This is written to be done individually, however it can be modified as a partner WOD in needed.

Note from the Coach;

Reminder, we’re only having a 9:00am class tomorrow (Monday). Also, quick teaser….

“AM vs. PM” in house competition coming in September!!…Details coming very soon.

 

Squats

3 sets x 3 reps pause front squats

*hold bottom position for 10 seconds

“The Big Clean Complex”

6 sets, 12 total reps per set.

Too much to type, I’ll explain before class

Note from the Coach;

Monday we will only be having one class at 9:00am. Please try and make it, it’ll be a good one. Then you’ll be free to enjoy your Labor Day!

“Bossa Nova”

1 mile run

50 wall balls 20/15

40 box jumps 24/20″

30 Burpees

20 power snatches 95/65

Note from the Coach;

The shirts are in from the screen printers if you ordered one. Also, a reminder about the Olympic Lifting class tonight @7:30, come join us if you can. It’s open to anyone and any ability level. Cost is $10

Squat

20mins to establish a 1RM pause front squat

Running

400m easy

400m hard

400m easy

400m hard

*this is to be done in one continuos set.

Note from the Coach;

This Tuesday night at 7:30 we’ll be having another Olympic Weightlifting class w/ Sean Rigsby. The cost is $10

 

EMOM X 10MIN

odd: power snatch + hang squat snatch + squat snatch

even: 3-6 muscle-ups *scale with C2B pull-ups

“Fandango”

21-15-9

Front squat 135/95

lateral barbell burpees

50 double-unders after each round

I would like to give everyone a huge Thank You for all the well wishes and prayers! I am feeling much better and very glad to be home and back to normal. A special Thank You to Jessica, Brian, Bruce, Stephanie, Erika, and Mike for coming to together and keeping the gym going and Lenny feed while I was down and out. It means more than words can express to have such a great extended family to have your back in times of need. Sharon and I both thank you from the bottoms of heart!!! Now, on to the good stuff…

“Cat Daddy”

3 rounds for time

run 400m

30 KBS 24/16kg

30 box jumps 24/20″

Squat

20mins to establish a…

5RM back squat & 5RM front squat

Accessory Work *not for time

With a partner, complete 2 rounds

20 dead-lifts 185/135

20 double-kettlebell front squats 24/16kg

20 straight leg dead-lifts 185/135

20 double-kettlebell swings (Russian) 24/16kg

*One partner completes all 20 reps of a movement while the other partner rest, then switch.

“Cement Mixer”

7 rounds @ 3 mins

Run 400m

12 TTB (scale with 15 weighted situps or leg raises)

When finished rest the remainder of the 3 minutes then start next round.