9/16/2015

A) Tabata: 20 sec work/10 sec rest:

  • Hollow Rock
  • Left Side Plank
  • Arch Rock
  • Right Side Plank  

B)  Helen – 3 RFT:

  • 400 m run
  • 21 KBS (55/35)
  • 12 pull ups

9/15/2015

A) Shoulder Press: 5, 5, 3, 3 3, 1 AHAP

B) Mixed EMOM:

  • 10 min EMOM:

    • Even – 30 DU
    • Odd – 6 Front Squats (135/95)
  • Rest 2 min, then
  • 10 min EMOM:

    • Even – 12 Mountain climbers (L+R=1)
    • Odd – 24 Flutter kicks

9/14/2015

A)  Back Squat: 6 x 3 @ 75% of 1 RM

B) 15 min AMRAP: 

  • 5 Wall ball shots (20/14)
  • 8 Snatch Grip Deadlift (115/75)
  • 15 yd Pinch grip plate carry each hand (45/25)

9/12/2015

A) 8×100 Meter Sprints (Sprint to 200 meter mark, walk back, turn around and sprint again)

B) Annie – 50, 40, 30, 20, 10:

  • Double Unders
  • Abmat Sit-Ups

9/11 Hero WOD

For Time:

  • 2001 Meter Row or Run
  • 11 Box Jumps (30/24)
  • 11 Thrusters (125/85)
  • 11 Burpee CTB Pull-ups
  • 11 Power Cleans (170/120)
  • 11 HSPU
  • 11 KB Swings (55/35)
  • 11 T2B
  • 11 Deadlift (170/120)
  • 11 Push Jerks (110/75)
  • 2001 Meter Row or Run

9/10/2015

A) 5-5-5-5-5 weigthed pull-ups: AHAP (increase weight with each set)

*if you don't have an unassited pull-up, then use the smallest band possible

 

B) 7 Minutes Max Burpees; Then 5 Minute AMRAP: 

  • 10 Alternating Pistols
  • 1 Rope Climb

9/9/2015

A) Deadlift: 5×5. AHAP

B) EMOM 15 minutes:

  • Even minute 10 Prisoner box step ups (45/25)
  • Odd minutes 10 Russian KBS (70/55)

9/8/2015

A) Heaving Snatch Balance: 5×3.  Work up to AHAP

B) 4 RFT:

  • 60 Second Plank Hold
  • 15 lateral jumps over the bar
  • 3 Power snatches@80% of 1RM

Hot Shots

6 RFT:

  • 30 Air Squats
  • 19 Power Cleans (135/95)
  • 7 Strict Pull Ups
  • 400 Meter Run

*19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.