Hotshots19 Workout and WOD’s for Fri Aug 30th, Sat Aug 31st, Sun Sept. 1st.

Screen Shot 2013-08-29 at 4.21.36 PMOur workout on Saturday is a fundraiser for the family member of the HotShots19.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Here is the donation link 

WOD for Fri Aug 30th

All Levels
A. Hang Power Snatch; 4 reps EMOM (lighter weight technique must be as perfect as possible); 8mins

50 Burpee Buy In
-then-
3 Rounds of
5 Power Snatch
5 HSPU
200m Run

Wrench
A. Hang Power Snatch (below knee); 2 reps Tough: 8mins

50 Burpee Buy In
-then-
3 Rounds of
10 Power Snatch 95/65
10 HSPU
200m Run

Metabolic (We will be doing this same workout on Saturday so if you plan on doing back to back days you shouldn’t do the Metabolic class on Friday)

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135/95 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

WOD for Sat Aug 31st

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135/95  pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

WOD for Sunday Sept 1st

Warm-up then
A. 20 min Open Gym – athletes may work on any skill-oriented task

B1. Bulgarian Split Squat 6-8 reps x 3 work sets (rest 10 sec between legs)
Rest 60 Sec
B2. Single-arm DB or KB Row @ 20X1 6-8 reps x work 3 sets

C. Row or Bike 80/60 cal
30 KBS 70/53
30 Burpees
60 DU

Out of Town WOD

  • Six rounds for time of:
  • 30 Squats
  • 19 Burpees
  • 7 Strict Pull-ups
  • Run 400 meters
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About tjsgym

Owner of TJ's Gym
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