crossfit, hero wod, hotshots 19, training, wod, workouts -

Tuesday 6.16.20

Warm-up Prep (10-15 Minutes)

 3 Rounds

200m Run

3 Strict Pull-Ups

1 Min Banded Shoulder Stretches

10 KB Swings


Strength/Skill - Heavy 1 RM Pull-Up 

Build to a heavy 1 RM Pull-Up adding weight however you can


WOD (Workout of the Day) 

Hero WOD

"Hotshots 19"

6 Rounds For Time

30 Air Squats

19 Power Cleans (135/95 lb)

7 Strict Pull-Ups

400 meter Run

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative


  • Our goal for this workout is to target 15-28 Minutes
  • This is a chipper, find your groove after the first round and just keep grinding, stick to your breaks consistently.
  • Score is Time

*Scale accordingly if any exercise cannot be performed RX