by MTCF | Jul 3, 2023 | Uncategorized
WOD “Hot Shots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters See Coaches/Athlete Notes for Scaling Options. Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots...
by MTCF | Jul 2, 2023 | Uncategorized
Strength: Back Squat In 15:00 establish a Heavy Double WOD: 12-9-6-3-6-9-12 Thrusters 95/65 Handstand Push Ups* 10 Min Cap *Scaling Option for Handstand Push Ups is Hand Release Push...
by MTCF | Jun 30, 2023 | WOD
Strength: Squat Clean Every 2:00 for 12:00 3 Heavy Reps Drop and reset WOD: 10-1 100m Run Power Clean 135/95 -Flow: 100m Run, 10 Cleans, 100m Run, 9 Clean,all the way to 1 Clean. You only run the 100m once per round as a spacer between the barbell reps. You can go...
by MTCF | Jun 29, 2023 | Uncategorized
Strength: Split Jerk In 15:00 Complete: 3-3-3-2-2-1-1 Build across sets WOD: For Time 20 Bar Facing Burpees 20 Shoulder to Overhead 135/95 20 Bar Facing Burpees 20 Front Rack Reverse Lunges 135/95 20 Bar Facing Burpees 20 Shoulder to Overhead 20 Bar Facing Burpees...
by MTCF | Jun 28, 2023 | Uncategorized
WOD: For Time… 2:00 on / 1:00 off until completion 80/60 Calorie Row (Bike or Ski) 20 Bar Muscle Ups/Pull Ups 60/50 Calorie Row 10 Bar Muscle Ups/Pull Ups 40 Calorie Row 5 Bar Muscle Ups/Pull Ups 23 Min Cap (8 Rounds of...
