“Hotshots 19” •Six rounds for time of: •30 Squats •19 Power Cleans (135/95) •7 Strict Pull-ups •Run 400 meters Scaling Option: Same WOD, but split up with a partner. If you guys would, please read the following post that Pete included with the original post back in 2013 when we first did this. It meant a lot to us as a community and still means a lot to this day. I’m not entirely sure why yet but this cause, these firemen’s story has really affected me. Be it the fact I was a fireman or that mos...
Part A 3 sets 8-10 Bulgarian Split Squats per leg Rest 1 min 8-10 Alternating single-arm DB Press – focus on NOT shrugging Rest 1 min Part B 3 sets each for reps 2:00 work / 4:00 rest Bike 15/10 cals Max Sandbag over the shoulder (140/100)
Part A 4 sets Suitcase Carry x length of box down and back each arm Rest 1 min 4-6 Strict Chin-ups with a pause above the bar and 3 sec descent Part B AMRAP 10 min 2-4-6-8-10… Front Squats (155/110) 3-6-9-12-15… Toes to Bar
Part A 3 sets Max SB Floor Press Immediately into Rope Sled Pull Rest 2-3 min Part B For Time 10 SB Clean and Jerk (You pick the weight) 20 Box-facing Jump-overs (30/24) 10 SB Clean and Jerk TIME CAP = 8 min Part B-2 Tabata plank