workout of the day
06.15.2023
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
08.13.2020
WOD
Junkyard 2.0
AMRAP 15:00
sledge hammer strikes x 20 (10 each side)
slam ball hold step ups x 20 (10 each side)
slam ball rotational throws x 10 (5 each side) - pick ball up and throw to the other side of the body
slam ball sit ups x 10- hold ball overhead
slam ball carry and run x 300m
05.30.2020 Hero WOD Saturday
At Home WOD
"10 for 10"
10:00 AMRAP
can be done with one or two dumbbells or a barbell 95/65 75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees
Hero WOD Saturday
Granite Mile
4 rounds
10 tire flips
100m farmer carry 2 x 25 DBs
10 push ups
100m farmer carry
10 squats
100m farmer carry
20 sledge hammer strikes
100m farmer carry
Background: This hero workout is dedicated to the nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona's history.