May 2021

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups15 Power Cleans 135/95 MRX 105/7021 Air Squats400m Run with a 45/35lb plate MRX 25/15lb *compare to 21 Feb 2021; 26 Feb 2017; 21 Feb 2016* Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, […]

Split Cleans to Push Press E3MOM 6 Split Cleans to 6 Push Press 4 Split Cleans to 4 Push Press 2 Split Cleans to 2 Push Press 1 Split Clean to 1 Push Press 12min AMRAP: 6 Split Cleans (alt legs) 115/75 RX+135/95 MRX 95/656 Push Press 12 Box Jumps 24/20” RX+30/24” MRX 20/18” 1

“Team Seven” by MS 28min AMRAP: Partner A – 7 Handstand Push-Ups MRX 2/4″ risePartner B – 7 Thrusters 135/95lbs MRX 95/65 Partner A – 7 Knees to ElbowsPartner B – 7 Deadlifts 245/165lbs MRX 205/135 Partner A – 7 BurpeesPartner B – 7 Kettlebell Swings 32/24kgs MRX 24/16kgs Partner A – 7 Pull-Ups Partner

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5km Bike100 Push-ups (strict)1000m RUN or Row or 2.5km Bike (opposite) 100 Sit-ups (anchored)1000m Row or RUN or 2.5km Bike (opposite) 100 Air Squats (below parallel)*Complete all reps of each exercise before moving to the next.” **compare to 8 Feb 2020** Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec

Barbell Bench Press & 1 Arm Dumbbell Bench Press E2MOM 10 Barbell Bench Press – 10 Left Arm & Right Arm DB Bench 8 Barbell Bench Press – 8 Left Arm & Right Arm DB Bench 5 Barbell Bench Press – 5 Left Arm & Right Arm DB Bench 14min AMRAP: 100 Double Unders80 Kettlebell

Back Squats E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Handstand Push-Ups MRX 2/4″ Rise or Push Press 135/95 RX+155/105 MRX 95/65 1 – 2 – 3 –

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX Burpee Ring Rows 22 Back Squat 185/125lbs MRX 115/75Run 200m with a 45/25lb plate Overhead MRX 25/15 *compare to 30 Nov 20* U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team,

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 For Time: (20min cap) 400m Run or Row or 1km Bike 40 Russian Kettlebell Swings40 Box Jump Overs Rest 2min 400m Run or Row or 1km Bike 40 Power Cleans40 Box Jumps Rest 2min 400m Run or Row or 1km Bike40 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9”

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar15 Bar Facing Burpees*compare to 19 Feb 2017, 30 Jun 2019; 31 May 2020* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to

Overhead Squat to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead Lunges 1 Overhead Squats to 2 Overhead Lunges 4 Sprint Rounds: (22min cap)4 Over Bar Burpees8 Overhead Squats 95/65 RX+115/75 MRX 75/55 12 Deadlifts8 Overhead Lunges400m Row or Run or 1km Bike*After 1st round Rest