DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

LABOR DAY!

*We have 1 class today at 9am*

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

"HOTSHOTS 19"

Six rounds for time of:
• 30 Squats
• 19 Power Cleans (135/95)
•...

“Playground”
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

L2
Cut Run distances in half

L1
Cut run distances in half
...

"Cape Cod"
For Time:
27-21-15-9
Calorie Row
Kettlebell Snatches (53/35)
Overhead Squats (95/65)


L2
Sub Bar Snatches

L1
Sub Hang Power Cleans or Hang Muscle Snatch
Sub Air Squats

Notes:

Don't let the "under 100" lb RX weight fool you… this is high volume.  Prioritize lar...

“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

L2
Sub Cals to...

A) Front Squat

L3
65% x 5
75% x 5
85% x 5+


B)  3 Min AMRAP, 3 Min Rest For 5 Rounds

L3
3 Power Cleans (135/95)
6 Push Ups
9 Squats

L1
Sub MB Cleans

Notes:

Last set of Front Squats should be as many as you can do.  Power Cleans should be unbroken.  This is a 3 minute spr...

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