February 2021

15min Cluster Build-up of: 1 OHS to 1 OH Lunge Left to 1 OH Lunge Right to 1 OHS “Lunges & Leaps” by DB 5min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX 75/55 5 Front Rack Lunges (alt legs) 10 Box Jumps 24/20″ RX+30/24 MRX 20/18″ REST 2min 5min AMRAP: 5 Hang Clean & S2O […]

“COE” 10 Rounds For Time: (35min cap)10 Thrusters 95/65 MRX 75/5510 Ring Push-Ups MRX 10 Parallette / Dumbbell Push-Up Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis- McChord, Wash., died April 27th, 2010, in Khalis,

“Mr. JOSHUA” 5 Rounds For Time: (35min cap) 400m Run 30 WallBall Sit-Ups** 20/14lbs 20/10lbs 15 Deadlifts 250/170lbs MRX 185/125 **Original WOD with GHD Sit-Ups** SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister

**15min to Build Up to a heavy Squat Snatch** Open WOD 17.3 *Prior to 8:00min, Complete: 3 Rounds For Time: 6 Chest to Bar Pull-Ups MRX Pull-Ups6 Squat Snatches 95/65 MRX 75/45 Then 3 Rounds For Time: 7 Chest to Bar Pull-Ups MRX Pull-Ups5 Squat Snatches 135/95 MRX 105/75 *Prior to 12:00min, Complete: 3 Rounds

Bench Press E3MOM 8@75% – 4@80% – 8@75% 3@85% – Max Reps@80% 2 Rounds For Time: (20min cap) 50 Double Unders 25 BarBell Push-Ups MRX Push-Ups 20 Over the Bar Burpees10 Sumo Deadlift High Pulls 115/75 MRX 95/65500 Row or 1.2km Assault Bike or 400m Run Core & Shoulder Development 3 sets 10 reps DB Bench Press3 sets 10 reps

Front Squat & Back Squat E3MOM *Use Front Squat Percentage for all* 5 Front Squats @75% – 10 Back Squats 4 Front Squats @80% – 8 Back Squats -3 Front Squats @85% – 6 Back Squats 12min AMRAP: 12 Toes to Bar6 Hang Squat Cleans 115/75 RX+135/95 MRX95/65 12 Box Jumps 24/20” RX+30/24 MRX20/18” Core &

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Assault Bike5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 600m ROW/Run or 1.5km Assault Bike (opposite) 10 Muscle-Ups (Bar) MRX Burpee Pull-ups40 Handstand Push-Ups MRX Hand Release Push-Ups 400m ROW/Run or 1km Assault Bike (opposite) 15 Muscle-Ups (Bar or Ring)

“Barbell Brawl” by DB For Time: (16min cap) 250m Row or 0.6km Assault Bike or 200m Run 10 Shoulder to Overhead250m Row or 0.6km Assault Bike or 200m Run 15 Hang Power Cleans 250m Row or 0.6km Assault Bike or 200m Run 20 Back Squats250m Row or 0.6km Assault Bike or 200m Run 25 Deadlifts 250m Row or 0.6km Assault Bike or 200m Run Loads = 155/105 RX+205/135 MRX 135/95 Grip/Core Development 1min Right Side Plank

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups15 Power Cleans 135/95 MRX 95/6521 Air Squats400-meter run with a 45/35lb plate MRX 25/15 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 the

15 min to achieve a 1 rep max Power Snatch ”Biathlon Isabel” by DB 3 Rounds For Time: (25min cap) 200m Run/Row or 0.5km Assault Bike10 Snatches 135/95lbs RX+165/115 MRX 95/65 200m Run/Row or 0.5km Assault Bike (opposite) Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks30 Barbell or PVC Sotts Press (snatch grip) 30 Left Knee