WOD 6/30/2016 "Hotshots 19"

"Hotshots 19"

6 rounds for time:

30 squats
135# power clean, 19 reps
7 strict pull-ups
Run 400M

(Compare to 6/30/2015)

NOTE:  This WOD is in honor of the Granite Mountain Hotshots who tragically were killed while fighting the Yarnell Fire in Arizona on June 30th, 2013.  The period from June 30th to July 6th is designated as "Wildland Firefighter Week of Remembrance".

WOD 6/29/2016

Mary XXX

Complete AMRAP in 20 minutes of:

10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand pushups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

(Mainsite WOD 6/19/16)

WOD 6/28/2016

Inverse Tabata shoulder press, use 75% of max SP or 20# more than Fran weight
Inverse Tabata front squat, use 75% of max front squat
Inverse Tabata deadlift, use 75% of max deadlift

Inverse Tabata is 10 seconds of work, 20 seconds of rest for 8 rounds.

WOD 6/27/2016

"Kelly"

5 rounds for time of:

Run 400M
30 box jumps, 24" box
30 wallball shots

WOD 6/24/2016

1775

Complete AMRAP in 60 minutes of:

17 power cleans, 135#
75 squats

Unload the barbell and carry it 200 meters away.  Return to the plates and then carry one to the barbell.  Retrieve the second plate, carry it forward and reload the barbell for the next round.

(Mainsite WOD from 6/14/2016)

WOD 6/23/2016

"JT"

21-15-9 reps for time of:

Handstand push-ups
dips
push-ups

WOD 6/22/2016

Row:

Maintain a sub 1:25/500M pace (scale to 5 seconds faster than your 500M PR) for as long as possible
Rest 3 minutes
Maintain a sub 1:30/500M (500M PR) pace for as long as possible
Rest 3 minutes
Maintain a sub 1:35/500M pace for as long as possible
Rest 3 minutes
Maintain a sub 1:30/500M pace for as long as possible
Rest 3 minutes
Maintain a sub 1:25/500M pace for as long as possible

Note time you are able to maintain pace for each interval.

WOD 6/21/2016

5 rounds for max number of reps:
Body weight deadlift
Dips

WOD 6/20/2016

21-15-9 reps for time of:

115# hang squat clean
chest-to-bar pull-ups

WOD 6/17/2016

The Shoulder Killer

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD 6/16/2016

For time:

200 Double unders
Dumbbell squat snatch, 100 reps (Rx'd weight is 70# dumbbell)
200 Double unders

WOD 6/15/2016

Run 5K

WOD 6/14/2016

21-15-9 reps for time of:

225# deadlift
135# overhead squat

WOD 6/13/2016

21-15-9 reps for time of:

Handstand push-ups
bar muscle-up (scale with pull-ups)

WOD 6/10/2016

Run 10 K

WOD 6/9/2016

For time:

50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps

WOD 6/8/2016

Sham

7 rounds for time of:

11 bodyweight deadlifts
100-meter sprint

WOD 6/7/2016

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

WOD 6/6/2016

2016 Regional Event 6

For time:

1000-meter bike
100-ft. handstand walk
10 Overhead squats
500-meter row
50 burpee box jump overs
5 Overhead squats

WOD 6/3/2016

For time:

27-21-15 reps

Thrusters
Pull-ups

WOD 6/2/2016

20 Minute AMRAP of:

5 chest-to-bar pull-ups
10 ring dips
15 Overhead squats, 95#

WOD 6/1/2016 "Michael"

Michael

3 rounds:

800M Run
50 back extensions
50 sit-ups