HERO WOD: Hotshots
6 RFT:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run
For time:
1000m Row
45 Front Squats (155/105)
Chest-to-bar Pull-up skill work
6 min EMOTM:
3 kips + 2 pull-ups
Then
Partner WOD
6 RFT:
36 Cal ski-erg
18 chest-to-bar pull-ups
3 x 7 Ring Dips
Then
400m Run
24 V-ups
12 Ring Dips
400m Run
24 V-ups
12 Ring Dips
400m Run
24 V-ups
12 Ring Dips
400m Run
Randy – Benchmark Day!
For time:
75 Power Snatches (75/55)
And
Strict Press – 7 x 1
5 RFT:
21 Cal row
15 Push jerks (135/95)
9 Lateral OTB burpees
Deadlift
5 x 5 @ 80 percent of 1 RM
12-6-3-6-12
Deadlift (225/185)
30 Double Unders between rounds
Accessory
3 x 10 Sumo Stance Good Mornings
Double AMRAP
Complete as many rounds as possible in 4 mins of:
10 Weighted Dumbbell Lunges
10 AbMat Sit-ups
2 minute rest
Complete as many rounds as possible in 4 mins of:
10 DB Push Press
10 AbMat Sit-ups
Partner WOD
18 min AMRAP:
150m row
7 Box jumps
10 KB swings (50/35)
Athletes alternate every movement – 1 works, 1 rests
Rope Climb Skill Work
Then
EMOTM for 15 min:
Hang Clean Pull
Hang Power Clean
Hang Squat Clean
4 RFT:
550m Run
15 Front Squats (135/95)
25 Push-ups
Intensity: Overhead Squats (95/65)
In 20 min, complete as many rounds and repetitions as possible of:
60 Calorie Row
50 Toes-to-bar
40 Wall Balls
30 Calorie Row
20 Toes-to-bar
10 Wall Balls
In teams of 3, each athlete will complete 6 rounds of:
12/10 Cal SPRINT Assault Bike
8 Dumbbell Floor Presses (35/25)
15 Min AMRAP:
30 DB Lunges
100 Double Unders
Followed by 75 Banded Glute Bridges
Overhead Squat 5×3
Then
8 Min AMRAP:
5 HSPU
100m SPRINT!