WOD: Week 6/28-7/2
THANK YOU!
Thank you to everyone who came out, helped out, had fun, and contributed to our successful Summer☀️/Pride 🏳️🌈events on Saturday, 6/26! We raised over $2k for the SF LGBT Center and The Out Foundation-Bay Area and we hosted 50 athletes.
Then we threw an awesome party where we got to see some of our wonderful community members for the first time in over a year, eat delicious food (including Darrell’s brisket), surprise prez Hillary with a birthday 🎂(thx, Liz!), have a meta moment with Bret and his tanks, AND had the cutest little clean-up crew.
It felt amazing to be back with our community, celebrating each other. THANK YOU!
SWEATY SATURDAY, 7/3
“HOTSHOTS 19”
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
FRIDAY, 7/2
WOD #1:
Deadlift 3-3-3+
WOD #2:
4 rounds for quality of:
6 Rear Foot Elevated Split Squats
Handstand Hold, 1 min
6 reps per side.
THURSDAY, 7/1
WOD #1:
For time (26” time cap)
Row, 3000 m
30 Front Squats, 1x bodyweight
30 Chest-to-bar Pull-ups
WOD #2:
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
WEDNESDAY, 6/30
WOD #1:
3 rounds for quality of:
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups
5 Straight Leg Toes-To-Bars
WOD #2:
5 rounds, 30 secs per station, for max reps of:
Alternating Kettlebell Snatch, pick load
Rest 30 secs
Burpee
Rest 30 secs
Toes-to-bar
Rest 30 secs
WOD #3:
Each for time:
Farmer Carry: 3x 80 ft
TUESDAY, 6/29:
WOD #1:
Back Squat 3-3-3+
WOD #2:
4-5 rounds, each for time:
3 Box Jumps, 30in
Run 200m
MONDAY, 6/28:
WOD #1: “DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs~ 60% 1RM12 min CAP (8:25 - 11:48)
WOD #2:
3 rounds, for quality:
5 Handstand Descents OR Tempo Dumbbell Seated Press, RPE 6-7 (1-1-4-1 secs.)
Side Plank, 30-60 secs (per side)