Team WOD: Hotshots 19Hotshots 19
6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
As a team of 2 complete for time. Alternate work and rest for all reps, except run 400m each round together as a team. Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks42-30-18: Row (Cal)s, Front Squats, Sumo Deadlift High-pulls, 2 and more
42-30-18 reps, for time of: Row (Cal) Front Squat, 95/65 lbs Sumo Deadlift High-pull, 95/65 lbs Box Jump Over, 24/20 in Power Clean & Jerk, 95/65 lbs
* As a team of 2 split the reps and go for time. One works, one rest. One bar, rower, and box per team.
Advanced RX: Clean & Jerk : 1 Rep MaxClean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
* 8 min as a team to find a 1RM. Start with empty barbell. Full squat.
10 RFT: Power Cleans, 100 m and Chest-to-bar Pull-ups10 RFT: Power Cleans, 100 m and Chest-to-bar Pull-ups
10 rounds for time of: Power Clean, pick load Run, 100 m 5 Chest-to-bar Pull-ups
1 PC, choose load and go heavy.
FT: Assault Bike Calories, V-Ups and AbMat Sit-upsFT: Assault Bike Calories, V-Ups and AbMat Sit-ups
For time: 20 Assault Bike Calories 30 V-Ups 40 AbMat Sit-ups
Nothing assigned for September 9, 2017