February 2017

WOD: A. “Terrible Twos” 2min AMRAP: 14/12 cal Row to Max Double-Unders Rest 2min 2min AMRAP: 10 Bar Facing Burpees to Max Deadlifts 205/135 (MRX 165/105) Rest 2min 2min AMRAP: 14/12 cal Row to Max Box Jumps/Step-Ups 24/20″ Rest 2min 2min AMRAP: 10 Bar Facing Burpees to Max Deadlifts Rest 2min REPEAT all above one more time for Total MAX Reps B. Core Development […]

WOD: “Harper” 23min AMRAP: 9 C2B Pull-Ups 15 Power Cleans 135/95 (MRX 105/70) 21 Air Squats 400m Run w/ 45/35 Plate (MRX 25/15 Plate) Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two- alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with

WOD: A. E3MOM – Build up 9 Strict Press into 6 Push Press into 3 Push Jerks 6 Strict Press into 4 Push Press into 2 Push Jerks 3 Push Press into 1 Push Jerk 1 Push Press to 1 Push Jerk B. For Time: 1 Ground-to-Overhead 165/115 RX+ 205/135 (MRX 135/85) 42 Wallballs 20/14

OPEN WOD 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box — Women use 35-lb. dumbbell

WOD: A. 1min Max Single-Unders – Rest 2min 1min Max Double-Unders – Rest 2min 1min Max Barbell Thrusters 45/35 B. Thruster Build Up – E2MOM 5 – 4 – 3 – 2 – 1 C. Main Site WOD For time: 10 Thrusters 135/95 RX+ 155/105 (MRX 115/75) 50 Double-Unders 8 Thrusters 40 Double-Unders 6 Thrusters 30 Double-Unders 4 Thrusters

WOD: Team WOD in teams of 2 or 3 20min AMRAP: Athlete 1 Runs or Rows 200m – Athlete 2 performs the following… 6 Deadlifts 245/165 RX+ 275/185 (MRX 205/135) 4 Over Bar Burpees 10 KBS 24/16kgs RX+ 32/24 MRX 20/12 Athletes switch movements, but only when both are complete. Must slap hands to start second

WOD: A. 3 OHS – Hang Power Snatch to Squat Snatch – Build Up Alternating Sets, E2MOM x 16min 3 OHS – 1 Hang Power Snatch to Squat Snatch 3 OHS – 1 Hang Power Snatch to Squat Snatch 3 OHS – 1 Hang Power Snatch to Squat Snatch 3 OHS – 1 Hang Power

WOD: A. “The 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest 1min 200m Run – Rest 1min 400m Row – Rest 1 min 400m Run – Rest 1min 200m Row – Rest 1min 200m Run – Rest 1 min 400m Row

WOD: A. Bench Press Drop Sets: E3MOM: 5 Sets of 5 reps immediately when finished, strip off to around half weight on bar/40-50% and perform burn reps to failure B. “Presidential Picks” by DB 5 rounds for time of: – 15 Box Jumps/Step-Ups 24/20″ or 10 Box Jumps 30/24″ – 15 Pull-Ups or 10 C2B – 15

WOD: A. In 10 min, establish a 2RM TnG Power Clean to 1 S2O B. For Time: 60 Double-Unders 2 Ground-to-Overhead 185/125 RX+ 225/145 (MRX 145/100) 30 Toes-to-Bar 2 Ground-to-Overhead 15 HSPU (MRX 2/4″ Rise) 600m Run or 60cal Row 2 Ground-to-Overhead 30 KBS 24/16kg RX+ 30/24kg (MRX 20/12kg) 15 Bar-Facing Burpees 60 Ab-Mat Anchored