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Glen

Hotshots 19

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Happy 4th of July! 🇺🇸🎇🎆

** Holiday Schedule Alert 🇺🇸🎇🎆
Monday, July 5th 2021
9:00am-12:00pm
Hero WOD-9:30am "Glen" or "Hotshots 19"
**all other classes cancelled.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them.

1: Metcon (Weight)

Grit Squats - Week 3A
3 Supersets:
"X" Back Squats
"X" Front Squats
Rest 2:00 between sets.

Stimulus
- Building off of last week's Grit Squats.
- Super set means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest for 2:00 before completing the next super set.
- All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1
8 Back Squats 67%
5 Front Squats 64%

Set 2
6 Back Squats 72%
5 Front Squats 66%

Set 3
4 Back Squats 77%
5 Front Squats 68%

1: Glen (Time)

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

To learn more about Glen click here

Teams of two encouraged. Partion reps as you see fit. One person working at a time for the C&J, Rope Climbs and burpees.

2: Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Want to see some of these movements in action? Check out our .