20 Band Pull Aparts
Then,
Every 3 Minutes for 9 Minutes
200m Run
7 R. Arm DB Thrusters
7 L. Arm DB Thrusters
10 Hollow Rocks Max Box Step Ups in remaining time

10 minutes of wod prep (building up thruster weight and practicing toes to bar)


Then Retest from Wednesday July 28th
“Field of Screams”
Conditioning Retest
“Field of Screams”
AMRAP 19 Minutes
19/17 Calorie Row
17 Thrusters 100/70lbs
15 Toes to Bar

Scaled
AMRAP 19 Minutes
19/17 Calorie Row
17 Thrusters 70/50lbs
15 Knee Raises

Scaling

• Row: Should not exceed :75 of work in any round. Machine mods: Ski 19/16 calories, AAB 15/12 Calories or, Run 300m
• Thruster: 1-3 sets the entire workout
• Toes to Bar: 1-3 sets the entire workout

Coach Focus: This combination of movements and reps is sure to feel extra gassy. Goal for every athlete before starting is to review their previous score and create a strategy to beat their previous score. For many athletes being a bit conservative on the front half will lead to a more successful re-test

“Grind Side” retest today
Warm up

2 Rounds
6 Plank Transitions
7 Scap Pull Ups
8 PVC Pass Throughs
9 V-Ups 10 Box Jumps (Step down)

Skill/wod warm up

Ring Dip Skill

– 3 sets: :02-:05 Ring Support Hold

– 2 sets: 2-3 Support Holds + Negatives

– 2 sets: 2-4 Ring Dips

HSPU Skill

– 20 HS Hold

– 3-5 Negatives w/ Tripod Focus

– 1 Set of 3-6 Kipping HSPU

Wod- Last competed on Tuesday July 27th

“The Grind Side”
AMRAP 16 Minutes, climbing the ladder
2 HSPU
8 Box Jump Overs 24/20″
2 Ring Dips
8 Box Jump Overs 24/20″

Add 2 reps to both the HSPU and Ring Dips each round. Box jump overs do not change in reps.

Scaled
AMRAP 15 Minutes, climbing the ladder
2 DB Push Press
8 Box Jump Overs 24/20″
2 Push Ups
8 Box Jump Overs 24/20″ Add 2 reps to both the DB Push Press and Push Ups each round. Box jump overs do not change in reps.

Feel: Muscular Overload

Pacing: Sustain

Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips

Firebreather Score: Completing the round of 16/16 Coach Focus: We want to see your athletes moving at a consistent pace for the duration of this long grind-y workout. Be sure to have athletes check their score from their previous attempt and create a strategy to beat their previous score

Retest week and nice big surprise in programming next week…. Hope you are ready to get your “games” workouts on

Get through this warm up, we want to get barbells in your hands

3 Rounds
:30 Easy Pace on a Machine
:25 Moderate Pace
:05 SPRINT

Then
2 Rounds
10 KB Taters
12 Cossack Squats
10 Push Ups

Then

Lifting Re-test

Squat Clean
1×3 Power Position
1×2 Hang (at knee)
then,
3 reps @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85% then,

continue building to a new 1RM

grip it and rip it, it’s time to let the horses out of the barn

If you are doing this with a partner BOTH do the run, pull ups— squats and cleans can be split

Hero Workout Hot Shots 19
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.

Through the amazing generosity of the CrossFit community, the CrossFit Foundation has raised a total of $336,632.50 (as of the four-year anniversary of the tragedy) to support the families of these lost heroes. We thank every affiliate and individual who participated in the HotShots 19 memorial workout and contributed support – 100% of your donations were distributed to the HotShots families.

For more information on the ongoing work of the CrossFit Foundation, or to support other charitable causes within the CrossFit community, please visit our updated website at crossfit.com/foundation

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

Endurance
Sometimes we have to run……
With a partner
Complete
8x400m run (4 each, you go, i go)
Then
2000 on ski or rower split how you want
Then
2000 on the machine you didnt use the first time
Then 8x400m (4 each, you go i go)

9am Wod

AMRAP 20 Minutes
Run 800m
15 Wall Walks
9 Rope Climbs
15 OH Squats 185/125lbs

Scaled

AMRAP 20 Minutes
Run 800m
9 Wall Walks
6 Rope Climbs (or 12 pulls)
21 OH Squats (with a weigt you only break 3 times max)