Hotshots 19 Hero wod
6RFT
30 Air Squats
19 Cleans
7 Pull-ups
400 m row
Skill: Rope Climb
4×1, EMOM
*Goal:
for Climbers: Minimum Pulls to get to the target height
for 2/3 Pullers: Max height in 2 or 3 pulls
for modifiers: As strict of a body as possible, Slow on the way down, quick on the way up.
Back Squat, Every 2:30
18-15-12-9-6-3
Progressive Overload
10RFT, 20 min cap
1 Lap Run
15 Sit Ups
1 Rope Climb
Skill: Thruster
*FOCUS: Elbows up entire movement and squatting with perfect front squat form
Holds and Bodybuilding
4 rds, Every 2 minutes
(24 min)
45s Plank + 10 DB/BB Chest Press
45s Wall Sit + 8 each side DB Step Ups
45s Farmers Hold + 10 DB Neutral Grip Rows
10 Min AMRAP
2 Thruster (+2 every rd)
2 DL to Row (+2)
5 Box Jumps (+5)
Skill: Hang Snatch
FOCUS: Catching with ACTIVE SHOULDERS
Catching in a controlled Semi/Full Squat
35 Min Partner AMRAP
Part A:
15 KB (2) Swing
12 Burpees
9 Hang Snatch
6 SDHP
Transition: Part B:
100 Meter Row (+100 every rd)
Skill: Review of the movements
Power, EMOM, 4rds
Min 1: 6 Ball Slams to Over Throws
Min 2: 6 Vertical Jumps to Broad Jumps
Min 3: 20 Banded Torso Rotations (1 for 1)
For Time, Ladder, 20 min cap
10x Bodyweight Walking Lunges (-2x each rd)
25 Dips (-5)
35 Wall Balls (-7)
30-20-10
Devils Press (2 DBs)
DB box step up over
Kip swings
3 laps after every round (-1 every round)
12 Min Max Meters
4 minutes
30 sec rest
3 minutes
30 sec rest
2 minutes
30 sec rest
1 min
rest 1:30
With a Partner: Max Air Squats in 6 minutes
Switch every 30 seconds
Rest 2 minutes
With a Partner: Max ABMAT Sit-ups (or whatever core movement) in 6 minutes
Switch every 30 seconds