WOD

Lumberjack 20

Hero Week Wod

Victoria

Labor Day Schedule: 9am Only

Hotshots 19

6 Rounds
30 Squats
19 Power Cleans @ 135/103
7 Strict Pull ups
400m Run

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

Mon 9/5  Labor Day

9am Traing Session Only

BI :

10DU
10 Singles
10 DU
10 Sing.
5 Burpees

16-10-4-10-16
KB Snatch 24k/20k
T2B
KBS ‘…..’
BFSU

BO: 5 Burpee
10 D
10 S
10 D
10 S

For snatch
8per-5per-2per
No requirement to alt.

Perimeter Run

30 Power Snatches 85/63
500m Row
30 Thrusters
500m Row
30 Power Snatches
Perimeter Run

BI:

10 BFB
200m Row

15 PP
15 SDHP
30 Mountain Climbers
12 PP
12 SDHP
30 Mountain Climbers
9 PP
9 SDHP
30 Mountain Climbers
6 PP
6 SDHP
30 Mountain Climbers
3 PP
3 SDHP
30 Mtn. Climbers

BO:
100m Row
5 BFB

4 Rounds
20 KBS 24/20
16 Stat. Gob. Lunges ”
12 Dips 20#/BW
8 BoxJumpOvers 24/20
200m Row

20min AMRAP

12 WBS 20/14
10 Cleans – Any Way – 135/103
8 Pull Ups
6 Bar Facing Burpees
Red Brick Run

On A Continuous Clock –

3 Rounds
5 Power Snatch 115/88
30 Dubs
30 Singles

Tri. Run

2 Rounds
10 Power Snatch 105/78
40 Dubs
40 Singles

Tri. Run

1 Rounds
15 Power Snatch  95/68
50 Dubs
50 Singles

* Dub Sub – 2:1 Singles + 5 Burpees

4 Rounds

Patriot Run
8 Sumo Deadlifts 115/88
10 Box Jumps 24/20
12 HRPU

4 Rounds

250m Row
15 DB Thrusters @ 35/20
20 DB BS Alt. Lunges @ ” ”
Red Brick DB Farmers Carry

Tues. 8/23

Split Jerk – Build To Heavy 1RM

Buy In – 50 Dubs – Sub 3:1 Singles

7 Rounds
7 Cleans @ 135/103 (Anyway)
7 STO
7 T2B
Tri. Run

Buy Out – 50 Dubs – Sub 3:1 Singles

DL 1rm

–

DL Burpee Ladder.

15min AMRAP
8 KBS Snatch 24/20 – 4 per arm
10 Push Ups
12 WBS 20/14

OHS – Build to Heavy 3

For Time – @ 95/73
21 Hang Power C&J
21 Front Squats
Tri. Run
15 Hang Power Snatch
15 OHS
Tri. Run
9 SDHP
9 Thrusters
Tri. Run
9 SDHP
9 Thrusters
Tri
15 HP Sn.
15 OHS
Tri
21 HP C&J
21 FS