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WODs

July 3-8 (WODs of the Week)

Monday, July 3, 2017

SWOD
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.

WOD
3 Rounds for time:
30 Calorie Row (or Bike/Ski)
30 Burpees
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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.
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Wednesday, July 5, 2017

Skill (10-15 min)
Double Under technique

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

*Scale: 350 singles
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Thursday, July 6, 2017

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

WOD
21-15-9:
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.
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Friday, July 7, 2017

Partner WOD
For time, complete
10-9-8-7-6-5-4-3-2-1 reps of:
HSPU
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)

Auxiliary
With your partner, complete 12-15 rope climbs. Newer athletes: work on rope climb technique.
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Saturday, July 8, 2017

WOD
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