[email protected]

DeadLifts & Dips E3MOM 10 DeadLifts to Max Dips – 8 DeadLifts to Max Dips 6 DeadLifts to Max Dips – 4 DeadLifts to Max Dips 2 Deadlifts to Max Dips 2min AMRAP 10 Deadlifts 135/95 RX+ 155/105 MRX 115/75 10 Barbell Push-ups MRX Push-ups Rest 2min Add Weight 2min AMRAP 5 Deadlifts 185/125 RX+205/135 […]

HERO WOD “DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant

Cluster Build-up E2MOM x 14min1 Power Clean to 1 Hang Clean to 2 Split Jerk 6min AMRAP: 2 Power Clean4 Hang Clean6 Shoulder to Overhead 155/105 RX+185/125 MRX115/7512 Wallball Sit-Ups or Toes to Bar 20/14 lbs MRX 20/10lbs Rest 2min Strip Weight Off the Bar for Finisher 2min AMRAP: Max Reps Hang Squat Clean Thrusters 45/35lbs Core

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,