WODs

Fri, Jun 26

Hotshots 198 min EMOM Press - Push Press - Push Jerk

Hotshots 19


(Time, Rx2)
6 Rounds For Time

30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run

RX2: 115/75, Pull-Ups

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

TodayAll Time

AudriaDW 3 RD, 55lbs
Brian Ma36:25 row, 53/63/70
Gina Sudw 4rds, 32:28, rx2
Lexidw scaled
Justin C40:55 Rx
Kristin Ldw rr, 15#, 1/2 reps
Sara Thdw scaled
Tanner43:28 Rx
Mariely44:43 200m, 63
Morgan B42:20 63
Stacie F44:55 Rx2
Won44:58 Rx2
Anthony36:55 Rx2
Kandi41:26 Rx2
Rach40:32 Rx2
Hallie41:20 3rnds 73lbs and 800m run
DannyDW 1/2 w/Chase
Katelyn33:59 Rx
Jesse M44:12 Rx
Chase SDW 1/2 w/Danny
Russell H33:13 1/2 Rx2
Cody WhDW 20:41 95#, 1/2
Shane Po49:49 Rx
Lezlee43:48 Rx2
Clayton SDW scaled
KelbyDw scaled
Brendan KDW scaled
Donna18:45 1/2, row, 15#, push up
Kat38:01 Split w/Rach, mods
Rachel Pe37:25 Rx, split w/Kat, full run
BillDW scaled
Jonathan DDW scaled
Piper30:00 1/2, RX2, full run
Joshua ZDW scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)