WOD

“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

 

WOD: For time
-10 Handstand push-ups
-20 Toes To Bar
-30 Box Jumps (24/20)
-40 Kettle-bell Swings (55/35)
-50 Wallballs (20/14)
-40 Kettle-bell Swings
-30 Box Jumps
-20 Toes To Bar
-10 Handstand push-ups

 

 

 

Strength: Sumo Dead-lift 5-5-5-5-5

WOD:  For time
5-10-15-20-25
Sumo dead-lift high-pull (95/65)
Burpee over bar

“Your goal should be just out of reach, but not out of sight”

 

Strength- Push Jerk 3-3-3-3-3

WOD- For Time

Buy In-1000 Meter Row

3 Rounds

20 pull ups

7 Push Jerks 135/95

” In order to succeed,  your desire for success should be greater than your fear of failure”

 

Strength:

Power Cleans 5-5-3-3-1

In between sets do 3-5 negative pull-ups (for quality)

WOD:

 

Hang Clean (95/65) 10-1

Bar Facing Burpees

Cash Out:  1000m Row

Just because Coach Dan going away on vacation does not mean you do not have go heavy on your strength. If you think to yourself “Should I add 5lbs?” Imagine my voice saying “add 10”

Strength:

Back Squats: Spend 12 minutes finding your 3-rep max

 

WOD

 

 

 

 

Cash-out:

“Mini-Cindy”
Complete as many rounds in 8 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 

Strength:

Strict Press 5-5-3-3-1

In between sets do 3-5 negative pull-ups (for quality)

WOD

“DT”

5 RFT

·         12 Deadlifts (155/105)

·         9 Hang Cleans

·         6 Jerks

“Touch your toes Tuesday” :  Spend 8 minutes working on front to back splits

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.