WE ARE CONTINUING OUR SUMMER SLAM OF HERO WORKOUTS EVERY FRIDAY (thru summer)
"Hotshots 19"
6 Rounds For Time
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pull-Ups
400 meter Run
Our variation:
5 Rounds for Time
25 Air Squats
15 Power Cleans (75/115)
5 Strict Pull ups (8 Kipping)
Run 2 laps
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus