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

5/2/14 pm

EMOM for AMRAP

1 Bar Muscle-up + 3 Strict Pull-ups + 5 CTB

6+1+3+2

This was lats and grip that died. All ub in 26 sec. Once I came off the bar I stopped the amrap.

+

EMOM for AMRAP

1 Strict 6"" Deficit HSPU + 3 Ring Dips + 5 Burpees

4

Couldn't do another hspu

+

7min AMRAP

3 HRPU

3 Ring Rows

6 HRPU

6 Ring Rows

...

...

18+16

All hrpu ub, had to break up ring rows starting in 12 set.

10/24/12

OLYMPIC
Clean & Jerk 5 x 1 (work to heavy for the day) - 165, 185, 205, 225, 245(fail jerk)

STRENGTH
3 Rounds of 3 Back Squat @ 75%: 235, every 30 seconds
Rest 90 seconds

3 Rounds of 3 Weighted Jump Squats @ 23.5%: 85, every 30 seconds
Rest 90 seconds

3 Rounds of 1 Back Squat @ 85%: 275, every 30 seconds

CONDITIONING
4 Rounds of:
5 Bench Press @ 100 DB
10 Strict Pull-ups
Rest 1:1 (rest as long as you worked)

Pull ups
R1: 10
R2: 6,4
R3: 6,3,1
R4: 5,2,1,1,1