February 2020

HERO WOD “TIFF” On a 25min Clock: Run 1.5 miles*Then perform as many rounds as possible of: 11 Chest to Bar Pull-ups7 Hang Squat Cleans 155/105 MRX 115/75 7 Push Press United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device […]

Power Clean & Bench Press E2MOM 4 Power Cleans – 5 Bench Press 3 Power Cleans – 5 Bench Press 2 Power Cleans – 5 Bench Press 1 Power Clean – 5 Bench Press Power Tower For Max Points: 5 x 1min AMRAP: 2min REST after each AMRAP Buy-in: 10 Barbell Push-Ups MRX Push-ups –

Teammate Duathalon For Time:P1 200m Row or 0.5km Assault BikeP2 200m RunP1 200m Run P2 200m Row/0.5km Assault Bike P1 400m Row/1km Assault BikeP2 400m RunP1 400m Run P2 400m Row /1km Assault Bike P1 200m Row/1km Assault BikeP2 200m RunP1 200m Run P2 200m Row/1km Assault Bike “Teammate Nate & Cindy” by DB 20min AMRAP: (one works,

“The Monster Mash” by DB For Max Reps 3min AMRAP: 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Doubles Unders or 10 Box Jumps 24/20 MRX 20/18 Rest 1min 2min AMRAP: 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Push-ups Rest 2min 1min AMRAP: 5 Power Snatch 95/65 RX+115/75 MRX75/55 2 Over

Back Squat & Front Squat E2:30MOM 5 Back Squats – 5 Front Squats 5 Back Squats – 5 Front Squats 5 Back Squats – 5 Front Squats Sprint Rounds For Time: Round 1 = 400m Row, Run or 1km Assault Bike1 Rope Climb 15′ RX+ Legless MRX 10′ 15 Hang Squat Cleans1 Rope Climb 15′ RX+ Legless

Strict Press & Push Press E2:30MOM 5 Strict Press – 5 Push Press 5 Strict Press – 5 Push Press 5 Strict Press – 5 Push Press For Time:12 Split Cleans (alt legs) 135/95 MRX 95/65 12 Push Press6 Ring Muscle-Ups MRX 12 Bar Dips12 Power Cleans12 Split Jerk (alt legs)6 Bar Muscle-Ups MRX 12

Deadlift & Sumo Deadlift E2:30MOM 5 Deadlifts – 5 Sumo-Deadlifts 5 Deadlifts – 5 Sumo-Deadlifts 5 Deadlifts – 5 Sumo-Deadlifts 3 Rounds For Time:600m Run, Row or 1.5km Assault Bike (can mix up) 21 Kettlebell Sumo Deadlift High Pull15 Russian Kettlebell Swings9 Kettlebell Goblet Sit-Ups6 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ KBs = 24/16kgs RX+ 32/24 MRX

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Calories: Minute 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 30sec Minute 2 = Bar Facing Burpees REST 30sec Minute 3 = Hang Power Snatch 95/65 MRX 75/55 REST 30sec Minute 4 = Toes to Bar REST 30sec Minute 5 = ROW or Assault