WODS
: 6 rds Conga Line style (min of 2 min rest between rds)
2 min running clock: 2 rds of Cindy then row for max calories in remaining time.
-score=total calories rowed
In reaming time- practice double unders and hand stand holds/walks
Strength: Deadlift 5-4-3-2-1-2-3-4-5---90 sec rest between lifts
During rest period- 10 ring dips (if you don’t have a ring dip- hold in the top of a ring dip for max time)
Met Con: 3 Rds
10 HSPU’s (scale- seated strict press with kb’s (ahap). focus on squeezing your core)
20 Box Jumps 24/20 ( no step ups—jump on something)
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. TLC will be honoring their memory for the 2nd year in a row by participating in the Hot Shots 19 WOD.
"Hot Shots 19"|
6 Rds: |
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters
Skill:
Accumulate 2:00 in
Upright Ring hold
Handstand
10 Min
Practice free standing handstand w/ partner
30 Turkish Get ups (35#/15# barbell)
200m penalty run every time the bar is set down
Not for Time
Strength:
20 Min
Strict Press
5,5/ 3,3/ 1,1,1,1
MetCon
8 Min Ascending Ladder
2,4,6,8….
Pull ups & Pistols
(Alternating Legs)
Open Gym
5:00-6:30am
4:00-6:00pm
Strength:
20Min
Bench Press 7,5,3,1,3,5,7
MetCon
12:00 AMRAP
3,6,9
Wall Balls (20#-10’/14#-9’)
Box Jumps (24”/20”)
Strength:
DL 5 x 3
MetCon
3 Rds for time
5,4,3,2,1
Hang Snatch
OHS (75#/55#)
300m Run
20:00 cap
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Partner WOD, one working at a time Each partner does: 30 clean and jerks 30 box jump overs 30 situps 3 rope climbs 300m farmers carry (2 blue jugs) RX: 135/95 and 24/20 Scale: 95/55 and step up overs |
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3 Rounds 50 lunge steps 30 TTB 10 HSPU work on skill work with remaining time |