1.) “Hotshots 19“
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
*2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
*3.) 100m Dumbbell Farmer Carry 100/70lb
every time you set the dumbbells down complete 50 Double Unders
*4.) 4 x 400m Run, rest 1 minute between runs
*5.) 5 Push Press @ approx 70% every 2 minutes for 10 minutes
*6.) 3 rounds
15 Reverse Hyper
15 Weighted Hip Extension
10 Push-ups
10 Sit-ups
*3.) 100m Dumbbell Farmer Carry 100/70lb
every time you set the dumbbells down complete 50 Double Unders
*4.) 4 x 400m Run, rest 1 minute between runs
*5.) 5 Push Press @ approx 70% every 2 minutes for 10 minutes
*6.) 3 rounds
15 Reverse Hyper
15 Weighted Hip Extension
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Danielle Sherman
35:10
85 lb bent over row for clean, 500 m skirg for run (ew ow ew ow my shoulders)
5
0
james macco
37:17
EC= 10 min emom of push-ups and sit-ups AND!!!!, A&W treats with Nick, Laura and Pauly! 😋
6
0
Jennifer McFall
43:40 85lb hpc, band pullup
Ran an extra 400m with another to finish his wod
8
0
Krystal Lowney
41:14 Rx (95#)
Prob some questionable PUs...thanks for pushing me Brandi!
15
2
Pauly VanderKelen
30:34
Power clean sets were 5-5-5-4 every round. Strict pull-up sets were 4-3, or 2-2-2-1. *2.) complete with Laura, Fonti, and Macco / Then A&W root beer floats and cheese curds with the same gang!
1
0