WOD

Partner WOD With a partner, complete the following for time: 150 Wall Balls (30#/20#) 100 C2B Pull-ups 50 Power Cleans (155#/103#) One partner is working on the reps, while the other partner is running 400m. Partners will switch tasks when the runner has completed the 400m.

Strength Back Squat A. Every 2 minute complete: Set 1: 10 reps @ 50% of 1RM from last Monday Set 2: 8 reps @ 60% Set 3: 6 reps @ 70% Set 4: 4 reps @ 80% Set 5: 2 reps @ 90% B. Every 2 minutes, for 5 sets complete: 5 reps @ 60%

Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 85% A2. 5 x 8/8 Bent Over DB/Kb Rows Conditioning Complete the following for time: 40 Toes-2-Bar 30 Burpee Box Jump Overs (24″/20″) 20 Thrusters (135#/93#) -Rest 5 minutes- 20 Thrusters (135#/93#)

Strength A. 10 minutes to build to today’s 3RM Push Press B. 3 x 6-8 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th rounds, rest 3 minutes and repeat.

Reminder that we only have classes at 6:00am, 7:00am, and 8:00am. Hero WOD Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell,

Team WOD 2 vs. 2 Workout Team of 4 (2 teams of 2) completes  3 Rounds: Team 1: 800m Run (400m Each) Team 2: AMRAP 20 Dumbbell Power Cleans (50/35#) 30 Wall Ball (20/14#) *Whichever team gets the most rounds wins. Teams rotate once Team 1 completes the 800m Run. Each person runs 400m while

Strength Front Squat 5 x 4 Final set should be 5-10# heavier than last week Conditioning For time: 150 Double Unders 60 Alternating Pistols 30 Hang Squat Snatches (115#/78#) *Scaling: 150 Double Unders → 75 Double Unders → 200 Single Unders 60 Pistols → 60 alternating Kb Goblet lunges → 60 alternating reverse lunges Hang Squat Snatches → Hang Power

Gymnastics 3 sets for quality: 12-15 Inverted rows @ 21×1 Tempo :30 L-Hold (scale w/ hollow hold) Conditioning For time: Start with an 800m Run, then.. Reps of 15-12-9: Deadlift (275#/183#) Strict Handstand Push-ups Finish with an 800m Run Scaling options: 800m Run → 600m Run → 400m Run Deadlift → 75% 1RM (do not exceed prescribed weight)

Olympic Every :30 for 10 minutes: 1 Squat Clean + Jerk *Choose a working weight for the entire EMOM.  This should be a challenging weight that you can move efficiently.  Think ~75% of 1RM. Endurance 10 x 1:00 Row for max distance / 1:40 minute rest between each Sets 1-4, keep stroke/minute rate between 20-24