WORKOUT OF THE DAY
Hotshots 19

WOD:

“Hotshots 19”

6 Rounds, for time:
30 Air Squats
19 Power Cleans (135/95#)
7 Strict Pull-ups
400m Run

July 3

Strength Endurance:
4 Rounds:
10 Strict T2B
10 Ring Dips
5 Wall Walks
30 Second Hollow Rock Hold

Conditioning:
For time:
1,500m Row
20 Burpees Over the Rower

July 2

Strength:
1 1/4 Squats: 2-2-2-2-2-2-2

Conditioning:
5RFT:
15 Goblet Squats (32/24kg)
200m Run
15 Sit-ups

July 1

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:

For time:
100 DU
30 Burpees
30 Push Presses (115/75#)
30 Burpees
100 DU

June 30

Strength:
Hang Power Clean: 5-4-3-2-1-1-1

Conditioning: 
10 min EMOM:
Odds: 10 Hang Power Cleans (135/95#)
Evens: 6 Front Rack Lunges

June 29

Strength:
Overhead Squat: 3-3-3-3-3

Conditioning:
3RFT:
12 Pull-ups
12 Overhead Squats (115/75#)
12 T2B
400m Run with Plate (45/25#)

June 27

Partner WOD:

2 Rounds, for time:

20 Synchronized Air Squats
50 S2OH (155/105#)
20 Synchronized Air Squats
50 Burpee / 20 air squats

 

June 26

Strength:
15 minutes to establish a 1RM Snatch

Conditioning:
9 Squat Snatch (135/95#)
18 T2B
7 Squat Snatch
14 T2B
5 Squat Snatch
10 T2B

Fight Gone Bad

Gymnastics:
Handstands/HSPU practice

Conditioning:
“Fight Gone Bad”

3 Rounds, for max reps:
1 minute at each station:

Wallballs (20/14#)
Sumo Deadlift High-Pull (75/55#)
Box Jump (20″)
Push Press (75/55#)
Row (Calories)

1 minute rest between each round

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

June 24

Strength:
Romanian Deadlifts: 5-5-5-5-5

Hollow Rocks: 20-20-20

Conditioning:
3RFT:
75 DU
15 Deadlifts (225/155#)
400m Run

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