Monthly Archives: September 2015

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Friday, September 11, 2015

With a Partner: 200m Farmer Carry Relay (25/15) 20 Handstand Push-Ups - One works while other rests 200m Farmer Carry Relay (25/15) 40 Toes-to-Bar - One works while other rests 200m Farmer Carry Relay (25/15) 80 Partner Deadlifts (275/225) 200m Farmer Carry Relay (25/15) 40 Toes-to-Bar - One works while other rests 200m Farmer Carry Relay (25/15) 20 Handstand Push-Ups - One works while other rests 200m Farmer Carry Relay (25/15)

Thursday, September 10, 2015

Strength: Strict Press 65% x 5 75% x 5 85% x 5 * Based on 90% 1 rm WOD: Fran 21-15-9 Thrusters (95/65) Pull-Ups

Wednesday, September 9, 2015

Strength: Deadlift 65% x 5 75% x 5 85% x 5 * Based on 90% 1 rm WOD: 10 min EMOM Odd: 7 Weighted Step-Ups (45/30 DB each hand) Even: AMRAP DU's in 45 sec.

Tuesday, September 8, 2015

Strength: Back Squat 65% x 5 75% x 5 85% x 5+(AMRAP) *Based on 90% 1 rep max WOD: 10-9-8-7-6-5-4-3-2-1 Box Jump Knees-to-Elbow 1-2-3-4-5-6-7-8-9-10

Monday, September 7, 2015 – Happy Labor Day

Hot Shots 19 6 Rounds for Time: 30 Squats 19 Power Cleans (135/95) 7 Strict Pull-Ups 400m Run Story behind the WOD: Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. We are doing our workout at 9:00am on Labor Day in honor of them! Please join us for this remarkable celebration.