February 2023

15min Build-up to a 1 RM Ground to Overhead Open WOD 20.1 10 Rounds For Time: (15min cap)8 Ground to Overhead 95/65 MRX 65/45 10 Bar Facing Burpees Core Development 15 Windshield Wiper on Bar or lying on floor 30 Flutter Kicks (single count)15 Hip Extensions15 Reverse Hypers 15 Hollow Rocks15 Superman Arches *************************************************************** The OPEN […]

HERO WOD ARNIE For time Limit: 40 minutes Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. His emergency-response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities

For Time: (30min cap)10 Toes to Bar or WallBall Sit-ups 20/14 MRX 20/10lbs 1000m Run/Row or 2.5k Bike50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’25 Toes to Bar or WallBall Sit-ups500m Row/Run or 1.2k Bike25 Wallball Shots50 Toes to Bar or WallBall Sit-ups200m Row/Run or 0.5k Bike10 Wallball Shots Core & Flexibility Development 2min High Plank Hold2min Banded Shoulder Stretches 1min Couch Stretch (each leg) 1min

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups OK Core, Guns & Grip Development 10 Skin the Cats20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls20 GHD Sit-ups20 Dumbbell Hammer Curls 20 Evil Wheels *************************************************************** The OPEN kicks off

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk2 Push-Ups2 Pull-Ups2 Power Cleans2 Push Press or Push Jerks *continue with