WOD (12-July-2018)

“Hotshots 19”

6 Rounds For Time

  • 30 Air Squats
  • 19 Power Cleans (135/95 lb)
  • 7 Strict Pull-Ups
  • 400 meter Run

**Scaling**
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Scaled Option:
6 rounds for time of:

  • 30 squats
  • 19 power cleans (115/75)
  • 7 pull-Ups
  • 400m Run

 

 

WOD (11-July-2018)

Part 1

5rds

10 Power Snatch @45%
30 sec max cal on assault bike
Rest 2 min

Rest 5 min

Part 2

2rds

10 OH Squat @50%
400m Run
Rest 2 min

Rest 5 min

Part 3 (not for time)

3rds

10 each arm Landmine toss
100m waiter carry – each arm – AHAP
1 min Plank