WOD
“Hotshot 19”
6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 Meter Run
Post Time to Comments.
WOD Guidance & Goals:
Head down and grind away. Thirty squats will take :60-:75. Choose a weight for the power cleans you can do in sets of 5 during the workout. Cleans will take :60-:75. Pull ups ( to scale use a band or do ring rows) will take :30-:60, and the 400 meters is your rest 2 (ish) minutes. Target 36 minutes.
About Hotshot 19:
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
ENDURANCE
3 x 1 mile, rest 4 min
BARBELL CLUB
Courtesy of Burgener Strength
10 rounds (20 minutes) – EMOM, complete
1x snatch + 2x overhead squat (work up to a max for the day)
35:59
75#, RR
tank empty
33:02rx
😳🔥💪
fitness envy
39:54 Rx
37:20 75#, purple band pu (black band for rd 1)
5+40 Rx @ 35min cap
37:25rx
38:03 Rx
5+35 @115# 35 minute cap
38:47 75# row
5 + 28 @ cap. 65#, BBKPUs
Row.
RIP Prescott AZ firefighters
5+15 at 35 minutes 65#, black band
46:09 Rx
39:10 105# – need to pick up pace on cleans and run next time
39:10
65#, red band pull ups
41:24 @65# / purple+red banded strict pull ups
36:25 (ish) rx
5 rounds at 35:12 #85 (cleans felt good: 1 big set of 8 and smaller sets of 5/3 after)
42:00; 65#, prpl (round 1) +lt prpl (rounds 2-6) banded PU, row
Cap -415 Rx
34:40 rx
5+23 at 35 minute cap
75#/black band (ring rows on rounds 4-5)
34:31 85#
CAP: 5 rds. Rx
37:44 65# black band PU
35:08 @ 105# + band PUps
31:38 85# / gb pu
6+ 43 (?) @ 35 min cap
65#
BBC.
5×5 high hang clean 85#
5×4 HC 100#
5×3 below knee HC 115#. Surprisingly spicy
3xmax effort back extensions. 21/20/20. :60 rest. Hamstring toaster!
37:43 85#
34:37 Rx
5 + 45 at cap 115#
5+34- 85#/ 3 SPU
37:10 Rx
5+54 at time cap
105# and ring rows
So good to squat And run without knee pain…
5+30 @35 minutes 115#
37:31 (some of the SPU were questionable)
400 cal bike 35 min then
36:31 black band pu/ rest rx
5 + 30 at 35 min time cap
#65/purple band
5+40 rx at 35min cap
33:56 purple band; 20#DB cleans
36:30 @95#
Blugggggh
30:08 75#
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