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Friday, 5/25/12

 

Skill:

Rowing

WOD:

For time:
Row 500 meters
30 DB med ball chest presses (75-50% body weight)
Row 750 meters
20 DB med ball chest presses (75-50% body weight)
Row 1000 meters
10 DB med ball chest presses (75-50% body weight)

 

Skill:

Squat Clean

WOD:

10min AMRAP:
10 Squat cleans (75#/45#)
20 Sit-ups

 

Skill:

  • Turkish Get-up
  • Wall Ball

WOD:

  • 6 Turkish get-ups (30#/15#)
  • 12 Wall Balls (20#/14#)
  • 200M/0.12 mile Run

5 Rounds for time

 

WOD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (95#/65#)
7 Knees to elbows
7 Deadlifts (185#/115#)
7 Burpees
7 Kettlebell swings (1.5 pood / 1 pood)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

WOD:

Team of Two

3 rounds of:

  • 1min Handstand Hold
  • 1min Row for Calories (can resume only when partner is doing handstand hold)

Rest

3 rounds of:

  • 1min Pull-Up hold
  • 1min Jumping Split Lunges (can resume only when partner is doing pull-up hold)

Your score will be sum of total # of calories and total # of split lunges

 

 

Active Rest

Stretch, ice and relax.


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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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