Wednesday 06/30/2021

WOD
"Hotshots 19"
Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

Tuesday 06/29/2021

Strength
Shoulder Press
Build to a Heavy 1-Rep Strict Press
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.

WOD
EVERY 2:30 x 6 SETS
15 Burpee
12 Push Press 115#/75#

-No Additional Rest b/t Sets-
(Score is Slowest Set)

Optional Finisher
3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down

*Keep plate light
-Rest 1:00 b/t Sets-
(No Measure)

Monday 06/28/2021

Strength
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. 
Remember Your Weight...we will use it in the coming weeks.

WOD
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing 70#/55#

(Score is Lowest Reps of Swings)

Saturday 06/26/2021

WOD
IN TEAMS OF 2...
8 ROUNDS FOR TIME*
36 Double Unders
2 Rope Climbs
6 Handstand Push-Ups**
12 Jumping Lunges

*Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees.
**Strict Optional
***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press