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WOD

15 Minute AMRAP of

  • 5 Strict Handstand Push-ups (L2: w/ Pad, L3: x2 Pike Presses)
  • 10 Strict Pull-ups (L2: Strict Band Pull-ups)
  • 30 Alternating Jump Lunges

WOD

“Diane Broken-up”

3 Rounds of

  • 7 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 7 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

then

3 Rounds of

  • 5 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 5 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

then

3 Rounds of

  • 3 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 3 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

 

WOD

15 Minute AMRAP of

  • 200 Meter Run
  • 5 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)
  • 10 Hollow Rocks

WOD

“The Seven”

7 RFT of

  • 7 Handstand Push-Ups (L2: w/pad, L3: Pike Presses x2)
  • 7 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 7 Knees-to-Elbows (L2: Knee Raises)
  • 7 Deadlifts (RX: 245#/165#, L2: 185#/135#, L3: 135#/95#)
  • 7 Burpees
  • 7 Kettlebell Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 7 Pull-Ups (L2: Strict Banded 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

Strict Press

2-2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

21-15-9 of

  • Calorie Row
  • Handstand Push-ups (L2: w/ pad, L3: x2 Pike Press)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 1 Lap Run (together)

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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