kettle bell
kettle bell


July 3-8 (WODs of the Week)

Monday, July 3, 2017

5 Back Squats (60%+20# or ~70% of 1RM)
-Lift every minute on the minute for 6 sets. Should be +5lbs heavier than the last time you squatted 6x5.

3 Rounds for time:
30 Calorie Row (or Bike/Ski)
30 Burpees

Tuesday, July 4th

**Class is at 9am ONLY**

Hero WOD
“Hotshots 19”
6 rounds for time of:
30 Air Squats
7 Strict Pull-ups
Run 400 meters

WOD in honor of 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. For all the heroes who risk their lives to keep us safe, think of them while you’re pushing through today’s WOD.

Wednesday, July 5, 2017

Skill (10-15 min)
Double Under technique

150 Double Unders*
75 Wall Balls (20/14)
50 Toes-to-bar
75 Wall Balls (20/14)
150 Double Unders*

*Scale: 350 singles

Thursday, July 6, 2017

SWOD (10-15 min)
Establish a heavy, single: Push Press

Deadlift (275/185)
+20/15 Cal Assault Bike after each set or 24/18 Calories on Airdyne
1/2 class can start on bikes if not enough bikes.

Friday, July 7, 2017

Partner WOD
For time, complete
10-9-8-7-6-5-4-3-2-1 reps of:
Squat Cleans (155/105)
Then, 20-18-16-14-12-10-8-6-4-2 reps of:
Pull Ups (ring rows x1.5 reps)
GHDSU (scale: WB sit up)

With your partner, complete 12-15 rope climbs. Newer athletes: work on rope climb technique.

Saturday, July 8, 2017

For time:
1 mile run*
50 Burpee Box Jump Overs (24/20)
30 Power Snatches (135/95)
1 mile run*

*May sub 2000m row for run