Training Log

10min to achieve a 10 rep Max Touch and Go Deadlift “Team WOD” For Time:(25min cap/both working) Partner 1 – 21 Calorie Row/Bike Partner 2 – 21 Deadlifts 225/155lbs RX+275/185 MRX 185/125 Partner 1 – 21 Deadlifts Partner 2 – 21 Calorie Row/Bike REST 1min Partner 1 – 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs […]

Strict Press Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 HERO WOD TEAM “FALKEL” 25min AMRAP: 8 Handstand Push-Ups MRX 2/4″ rise 8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ *One partner completes a round while other partner rests, slap hands to switch* **compare

Back Squat Build-up E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (21min cap) 21 Back Squats 95/65 RX+115/75 MRX 75/55 15 T2B or wallball sit-ups 10/9 Calorie Row/Bike or 200m Run Rest 1min after Each Round Core & Squat Development 20 KB/DB/BB Lunges (alternating/unbroken) 20 KB/DB/BB Sit-Up to Press

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/55 10 Deadlifts 15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.2* Workout 13.2db 8min AMRAP:Complete the Complex For Max Load 3 Deadlifts to2 Hang Cleans (power or squat) to1 Shoulder to Overhead *compare to 7 Feb 22* Shoulder, Core & Grip Development

“LUKE” For time: (40min cap) 400m Run 15 Clean & Jerks 155/105lbs MRX 115/75 400m Run 30 Toes to Bar 400m Run 45 Wallball Shots 20/14 to 10’ MRX 20/10lbs to 9’ 400m Run 45 Kettlebell Swings 24/16kgs MRX 20/12kgs 400m Run 30 Ring Dips MRX Dips 400m Run 15 Lunges (alt leg) 155/105lbs MRX

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400-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

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 *compare to 3 Feb 23* Core, Guns & Grip Development 10 Skin the Cats 20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls 20 GHD Sit-ups 20 DB Hammer Curls 20

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row – Rest 1min 200m Run – Rest 1min 200m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest 1min 200m Row **Athletes can start with run or row and switch thereafter* Rest 3min exactly after Aerobic Test 3

Hang Squat Clean Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 5 Muscle-ups MRX Chest to Bar 15 Pistols (alternating) OR 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 4 C2B and 4 T2B 30 Air

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: 8 Synchronized Split Jerk 12 Alternating Over the Bar Burpees 16/13 Calorie Row/Bike or 300m Run (P1) & (P2) *Barbell = 135/95 RX+155/105 MRX 95/65* Handstand Walk & OH Development 10 Handstand Shoulder Taps