Training Log

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400m Run with a 45/35lb plate MRX 25/15lbs *compare to Feb 22, 2024; Feb 21, 2021; Feb 26, 2017; Feb 21, 2016* Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the […]

Row/Bike 36/30cal or 600m Run E6MOM x 12min (score is slowest time of the 2) Open WOD 24.1 For Time: (15min cap) 21 Dumbbell Snatch Arm 1 50/35lbs MRX 35/20lbs 21 Over the Dumbbell Burpees 21 Dumbbell Snatch Arm 2 21 Over the Dumbbell Burpees 15 Dumbbell Snatch Arm 1 15 Over the Dumbbell Burpees

Bench Press Build-up — E3MOM 10 – 5 – 3 – 2 – 1 Power Tower For Max Points: 5 x 1min AMRAP: Buy-in 10 Push-Ups (at the beginning of each minute) 1 min – Max Power Cleans 115/75 MRX 75/55 = 1 point for each rep 1 min – Max Power Cleans 135/95 MRX

Open WOD 21.3 For Time: (15min Hard Cap) 15 Front Squats 95/65 MRX 65/45lbs 30 Toes to Bar 15 Thrusters Rest 1min 15 Front Squat 30 Chest to Bar Pull-Ups MRX Pull-ups 15 Thruster Rest 1min 15 Front Squats 30 Bar Muscle-Ups MRX Chest to Bar 15 Thrusters Workout 21.4 begins immediately upon completing or

S2O/Split Jerk Build Up — E2MOM 4 – 3 – 2 – 1 – 1 – 1 TEAM WOD 2min AMRAP: P1 works 1st min, P2 works 2nd min Hang Clean 95/65 RX+ 135/95 MRX 75/55 2min AMRAP: P1 works 1st min, P2 works 2nd min Shoulder to Overhead 2min AMRAP: P1 works 1st min,

Deadlift Build Up — E3MOM 10 – 5 – 3 – 2 – 1 OPEN WOD 24.2 20min AMRAP: 300m Row/Run or .7K BIke 10 Deadlifts. 185/125. MRX 135/95 50 Double Unders Core Development: 15 Reverse Rower Tucks 20 KB/WB Russian Twists 30 V-Ups 20 KB/WB Russian Twists 15 Hip Extensions

Power Clean to S2O Build-up — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsatawney Phil” by DB 12min Ascending AMRAP: 1 Hand-Release Push-Up 1 Pull-Up RX+ C2B 1 Power Clean 135/95 RX+ 165/115 MRX 115/75 1 Push Press or Push Jerk 2 Hand-Release Push-Ups 2 Pull-Ups RX+ C2B

Row/Bike 12/10 Calories OR 200m Run E3MOM x 12 min (score is slowest of 4 efforts) 4 Rounds For Time: (28min cap) 24/20 calorie Row/Bike OR 400m Run 18 Wallball Shots 20/14 10/9′ MRX 20/10 9′ 12 T2B 9 Hang Snatch 95/65 RX+ 115/75 MRX 75/55 6 Over the Bar Burpees Core & Snatch Development:

TEAM Chipper WOD For Time: (35min cap) 100 Kettlebell Swings (1 Swings, 1 holds Kettlebell Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60 Deadlifts (1 Deadlifts, 1 holds Barbell at top) 40 Wallball Sit-Ups (partner passing over barbell) 20 Burpee Toes to Bar (1 works, 1 hangs on bar ) 10 Ground

Snatch (squat or power; TnG on multiple reps) — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “The Snatching Snake” by DB 5 Rounds For Time: (20min cap) 200m Sidewinder Snake Sprints / Row / 0.5k Bike 5 Copperhead Snatch (power or squat) 5 Over the Rattler’ Burpees 5