WOD

Strength/Skill

A) Power Clean.  15 min to work up to 90% 1 rep max. Only do singles for each set

B)  400 Meter Farmers Carry 1 set

1-2 light  set warm up sets on turf and use as heavy a weight as possible for the set

WOD

15-10-5

Pull-ups

KB swings 70/55

Length of turf sprint

Strength

Front Squat 6×1(find 1 rep max) followed by 1 set to failure 70% 1 rep max

WOD

5 RFT

5 Hang Cleans 135/95

5 Front Squats 135/95

5 Push Jerks 135/95

5 Front Squats 135/95

Strength

Bench Press 8×3 (work up to a 3 rep max)

WOD

5 RFT

15 Matador dips

5 GHD sit-ups

Cash out

1000 meter row

50 push-ups

I DON’T HAVE TIME TO LIFT, I MAKE TIME.

Cash Out: 800m run

Strength:

3 rounds for quality (Do not do for time, form is key)
5kb snatches (left)
5 pistols (left)
5kb snatches (right)
5 pistols (right)

WOD
30-20-10
Air Squats
Knees to elbows
Push-ups
Overhead walking lunge in between rounds (45/25) 2 lengths of turf

Mobility: left to right split 1 min.
Front to back split 1 min (left)
Front to back split 1 min (right)

Strength: strict press 5-5-3-3-1-1

WOD:
21-15-9-9-15-21
Thrusters 95/65
Pull-ups

cash-out: MOBILITY: pigeon pose 1 minute each side

“Hotshots 19”  (click to make donation to victims’ families’)

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Strength – Snatch 1x1x1x1x1x1

WOD

10 min Amrap

1-2-3-4-5-6…..ect

Snatch 95/65

Hand Release push ups