Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 20 mins to reach a heavy single

Conditioning: “Up, Up and Away”

10 min AMRAP of –

• 5 Front Squat (@50% of what you hit for today’s strength)
• 10 Push-ups
• 15 Sit-ups

 

Please remember that on Labor Day we will have only one WOD at 9:00 am. See you there!

The “Hotshots 19” WOD is a tribute to the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Warm-up & Mobility: 15 Minutes

Strength: Clean 15 min work up

Conditioning: “Click Click Boom”
4 rounds for time – or 15 min cap of –

• 8 Hang (Full) cleans (135/95)
• 10 C2B Pull-ups
• 12 Box Jumps (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 2 at 80%

Conditioning: “Coffee Break”
10 min Ladder of –

• 3 Deadlift (185/115lb*)
• 3 TTB
• 20 Squat
• 6 Deadlift
• 6 TTB
• 20 Squat

…9-9-20, 12-12-20… keep counting by 3.

*upgrade option (225/155lb)

Warm-up & Mobility: 15 Minutes

Strength: Snatch 15 min work up

Conditioning: “Peachy Keen”
4 rounds for time of –

• Run 400m
• 10 Hang Power Snatch (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 3@75, 3@80, 3@85% (call for spotters)

Conditioning: “Jolly Roger”
AMRAP 12 of –

• 10 Wall balls (20/14lb)
• 5/5 KB Cleans (32/24k)**
• 25 DUs++

**For athletes that have not done KB Clean, do single arm swing instead

++For those without DUs instead spend 30-45 seconds working a progression of the DU. There is no SU equivalent.

 

Warm-up & Mobility: 15 Minutes

Strength: Push Press 3-3-3
Power Jerk 2-2-2
Split Jerk 1-1-1

Conditioning: “Countdown”
For time – 10 reps down to 1 of –

• Power Jerk (115/75)
• Burpee over bar

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 20 minutes – 2@80%, 1@85%, 1@90, 2@95 (or a weight where you “could” get one more)

Conditioning: “Wadsworth”

5 rounds (with 15 min time cap)

• 15 Wall Ball (20/14lb)
• 15 Deadlift (155/105lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean work up to WOD weight

Conditioning: “Ambrosia”

15-12-9-6-3 reps of –

• Power Clean (135/95)
• HSPU

after each round: 50 DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Skill work – rope climbs / muscle ups

Conditioning: “Dog Days are Over”

AMRAP 14 min

• 2 Rope Climbs**
• 200m Run (weighted)
• 5/5 step ups onto 20″ box with plate overhead (45/25lb)++

**Option to upgrade to 3 MUs per round
++Option to upgrade to 10 OH Lunge with BB