9/1/14

Labor Day WOD

Hotshots 19 ~ In Memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

 

Warm-up (8 min cap)

- Foam Roll Calves and IT Band - 1 minute per leg

- Ankle Dorsiflexion Stretch - 30 sec per ankle

- Ankle Taps / Bounding / Butt Kicks

- SuperFront Rack and Banded Lat Stretch - 30s per side

- Oly Wall Squat - 30 sec hold + 15 Air Squat

- 400m Jog

 

Skill - All Levels (8 min cap)

Power Clean Complex (moderate load)

2 sets: Clean Grip Deadlift x 2 + Hang Power Clean x 2 + Power Clean x 2 / rest 90s

Wod - 14:00 cap

3 rounds

Air Squat x 30

Power Clean x 19 (95/65) Level 3 (135/85)

Strict Pull-up x 7

400m Run

Time: 14:58

Had 200m left at the cap

All air squat ub

Cleans were 10,5,4 then 6,5,4,4 

Pull ups 3,3,1 twice then 2,2,2,1

Runs = hot

CP battery limiter

6/30/14

SquatFit

Skill: 12min to find DEADLIFT 1RM
Stay locked down! No rounded back!
Train smart, form before weight!

430

5# PR!

WOD: SquatFit
400m Run
10 Back Squats 65/95
400m Run
10 Front Squats 65/95
400m Run
10 Overhead Squats 65/95
400m Run

Time: 9:24

I used 135 for all. Ub except I dropped bar after 1st ohs.

15min time cap

Recovery: 2 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats
MASH/MOBILITY/REFUEL

400m and DUs

4 RFT:
Set clock to 4:15 and run a 400 then DUs for rest of time. Total DUs

1. 129
2. 120
3. 109
4. 112