WOD WEDNESDAY Tabata:20 ON /:10 Off x 8 Hollow Rocks THEN 15-12-9-6 Devil’s Press GHD Sit UP 200m Run Directly Into 15-12-9-6 Knees to Elbows Alt DB Snatch 200m Row @50/35 THEN Mobility Cash Out 2:00 Shoulder Stretching Each Side
TRANSFORMATION TUESDAY Every :30 X 8:00 1 Power Clean @80-85% THEN Every 3:00 X 5 12 Cal Row12 DB Hang P Clean 12 DB Front Squats @50/35 THEN 4 X 6 Each Leg Bulgarian Split Squats 50/35
MOTIVATIONAL MONDAY PRESIDENTS DAY WOD OPEN GYM 0800 TO NOON 6:00 AMRAP 12 Box Jumps 12 Push Press 95/65 12 KBS 70/53 6:00 AMRAP 250/200m Row 12 Burpees Over Rower6:00 AMRAP 100m Sprint12 Toes to Bar 12 Wall Balls 3:00 REST Between Each THEN Mobility Cash Out: 2:00 Rock Bottom Squat Hold2:00 Each Leg Couch
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC WOD 0900! 6:00 MIN AMRAP 10 Wall Balls 10 Push Ups 10 KBS 53/35 2:00 MIN REST 6:00 MIN AMRAP 15 /12 Cal Row 15 Jump Lunges 15 Good Mornings 45/35 2:00 MIN REST 6:00 MIN AMRAP 20 Sit Ups 20 Russian twist 25/1520 Up Downs (burpee
HERO WOD FRIDAY SINCE 2010! “Hot Shots 19”6 Rounds FOR TIME:30 Air Squats19 Power Cleans 135/95 7 Strict Pull Ups 400m Run THEN Core Cash Out: 5:00 MIN AMRAP 100 Sit Ups Max Reps TTB in Remaining Time Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost
