WOD

Workout Of The Day 1 September 2014

WOD: “HOTSHOTS 19” 6 Rounds 30 Squats 19 Power clean 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, Arizona.  

Workout Of The Day 29 August 2014

WOD: Complete all exercises in any order 50 Pull ups 50 Push ups 50 GHD sit ups 50 Back extensions 50 Wall ball 20/14 50 Box jumps 24/20 50 KB Swings 53/35 50 Double unders

Workout Of The Day 28 August 2014

EMOTM x 10 – Hang Power Clean + Hang Clean (start at 60%, increase each set only if perfect form) :10 to build to a heavy set of 5 Touch and Go Power Snatch *Start immediately after last EMOTM clean *Does not have to be a PR.  Go heavy, but if form sucks, then do NOT […]

Workout Of The Day 27 August 2014

:30 AMRAP 500m Row 50 DU 800m Run

Workout Of The Day 26 August 2014

EMOTM x 5 – Back Squat x 1 (All @ 85% of 1RM) Front Squat 2-2-2-2-2 *Increase weight each set WOD: 40 KB swing 70/53 30 Hand Release push ups 20 Thrusters 95/63 10 Burpees

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