HERO WOD: Hotshots 19

6 RFT:
30 Air Squats
19 Power Cleans (95/135)
7 Strict Pullups
400m Run
-----------------------------
Nineteen firefighters - members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

For Hotshots 19, every number has important significance:
6 Rounds is for the month of June
30 Squats for the 30th of June
19 Power Cleans is one for every Hotshot Firefighter who died.
7 Pull ups because Fire Station 7 was their station.
400m Run because the fire turned its course back on the team at around 4pm on that day.

Gym is Closed!
At Home WOD:
Go for a 30 min Run - Keep moving and enjoy the fresh air!

For an added element of fun, complete it on a track and add this in:
Every 5 min complete:
15 Push-ups
15 V-ups

**Do this at the 30 min mark as well, so the WOD is done once you complete your last set of Push Ups and V-Ups
**You will end up doing 6 sets of the push ups and V-ups

STRENGTH:
12 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
8 Burpee Ring MU
8 Squat Snatch (Rx: 65/95, Comp: 105/155)

WOD:
7 min AMRAP:
20 DB Push Press (35/50)
40 DU

Post WOD: 10-8-6-4 Bench Press

WOD:
i1uvit Total:
1 Rep Max Power Clean
1 Rep Max Front Squat
1 Rep Max Push Press

WOD:
Tabata Push Jerk (65/95)

Rest 3 minutes

Tabata T2B

Rest 3 minutes

Tabata Split Squat Jumps

Rest 3 minutes

Tabata Hang Power Snatch (65/95)

STRENGTH:
DL: 10-8-6-4-2

WOD:
7 min Max Rep Bar Facing Over Burpees
*At the top every min: (10 DL 95/135)

WOD:
14 min AMRAP:
7 RMU
50 WB (14/20# 9/10')
25 Box Step Overs (20/24, 35/50#)

Post WOD: 8 min Run

WOD:
For Time:
50 C2B
150 DU
120’ Handstand Walk
50 Pullups
150 DU
120’ Handstand Walk

STRENGTH:
7x2 Jerks with 2 second pause in the dip
7x2 Front Squats with 3 second pause at the bottom

WOD:
"DT"
5 RFT:
12 DL (105/155)
9 Hang Clean (105/155)
6 Push Jerk (105/155)

------------------------------
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD:
Non-syncro version of 2018 Team Series WOD:
5 RFT:
50 DU
50' Single Arm DB OH Lunge (35/50)

Post WOD:
Strict HSPU Strength

WOD:
7 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
7 Strict Pull-ups

3 min Rest

5 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 115/175)
14 T2B

Post WOD: DL 3-3-3-3

WOD:
2:00 min Max Cal Row
2:00 min Rest
2:00 min Max Cal Assault Bike
2:00 min Rest
2:00 min Max Bar Facing Over Burpees
2:00 Rest
2:00 min Max V-ups

WOD:
15 min AMRAP
21 C2B
21 KB Goblet Squats (35/53)
1:00 Rest

STRENGTH:
Clean & Jerk

WOD:
For Time:
5-4-3-2–1
Clean & Jerk (Rx: 85/125, Comp 135/185)
Ring MU