072717

STRENGTH

Back Squat

5×3 @ 75%

WOD

AMRAP 9:

6 Strict Pull-Ups
9 Front Squats (135/95) – off the floor

Scaled B – kipping
Scaled C – band

101616

The Seven

[RFT] – 7 Rounds For Time of:

–  7 Handstand Push-ups
–  7 Thrusters  @ 135/95 lbs
–  7 Knees to Elbows
–  7 Deadlifts  @ 245/165 lbs
–  7 Burpees
–  7 Kettlebell Swings, 53/35
–  7 Pull-ups

100616

STRENGTH

1.  Clean

A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2×2 Squat Cleans at 80%

WOD

Time Trials

1 mile run

or

2k

or

2 mile bike

092816

STRENGTH

Clean and Jerks

1×3 @ 60%
1×3 @ 70%
3X3 @ 75%

WOD

1 Round
800 meter row
80 double unders
21 hang power cleans (135/95)

2 rounds
400 meter row
40 double unders
15 hang power cleans (135/95)

3 rounds
200 meter row
20 double unders
9 hang power cleans (135/95)

052116

STRENGTH

Bench Press 5×5

Team WOD

2 Person Team

208 wall balls
104 pull ups

*  both partners can work on the wall balls together.  Once you get to the pull ups 1 partner must hold the wall ball while the does pull ups.

*  also a 5 burpee penalty is in effect if the ball hits the ground at any time once we start.

041516

WOD

FOR TIME

3 Rounds:

7 Squat Cleans, 205/145
14 Hand Stand Push Ups
200 meter run

* scale accordingly

Active Recovery

3 x 500 m row – 3 minute rest in between

012916

STRENGTH

Clean & Jerks 3×1

WOD

For Time

1000 meter row (buy in)

4 rounds
20 KB swings 53/35
60 double unders (3:1 ratio)

1000 meter row (cash out)

* you can sub 800 meter run instead of rowing

112915

Skill/Strength

4 rounds – not for time:

1 wall walk + max static hold
20 hollow rocks
15 Supermans or 15 Back Extensions on GHD
Max Strict Pull Ups

WOD

10 EMOM

15/12 Cal Row

2 Minute Rest

10 EMOM

10 Thrusters (95/65)

092615

The “McGee Forrest”*
“McGee”
As many rounds as possible in 20 minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (30/24″)

…then at the 20-minute buzzer move to…

“Forrest”
3 rounds for time
20 L-Pull-ups
30 Toes-2-Bar
40 Burpees
800m Run

For Score and Time
*Instructions: As a team of 3, alternate rounds through “McGee”. Each member completes 1 full round, tags the next team member, and continue this process until the 30-minutes is completed. Upon the 30-minute buzzer, maintaining the same order, start performing “Forrest”. Whichever team member was next up, completes 20 L-PLU. The next team member performs 30 T2B. Then the third member performs 40 Burpees. Continue this alternating through exercises for all 3 rounds.

CFSG – Hot Shots 19

Teams of 2:

6 rounds for time

30 air squats

19 Power Cleans 135/95

7 Strict Pull Ups

400 meter run

The rep scheme can be divide between the team any way, any how.  However, the run has to be done as a team.

This is a HERO WOD honoring the 19 fire fighters who lost their lives battling a fire in Yarnell, AZ on June 30, 2013.