Month: August 2017

WOD

1 mile Run

30 Bodyweight back squats

1 mile Run

*Bar from Rack;  Every time Bar is re-racked; complete 1 run to trashcan and back.

L2: .75 BW

L1: .5 BW 

HERO WOD

“The Seven”

7 Rounds 4 Time:

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlift (245/175)

7 Burpees

7 Kettlebell Swings (2/1.5)

7 Pull-ups

L2 115/75; 205/155; 1.5/1

L1: Scale

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:

WOD Starts at base of the hill:   

10 Rounds for time:

1 Hill Sprint

1 Single Arm Farmer Carry (to front door and back) 

*Alternate arms each round not mid round

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch

OHS

*20 min cap

L3: 135/95

L2: 115/75

L1: Scale

Strength: Bench Press 

3-3-2-2-1-1-1

WOD:

100 Wallballs

Max Cal Row

8 min cap.

Score is calories rowed.

L3: 30/20 

L2: 20/14

L1: 75 wallballs / scale 

WOD:

5 Rounds For Time

12 Hang Power Cleans

12 Front Rack Walking Lunges

*Every time you drop the bar perform 12 Bar Facing Burpees

L3: 135/95

L2: 115/75

L1: scale

WOD: 

21 Barbell Thrusters

15 Dumbbell Snatch

9 Bar MU

15 Barbell Thrusters

9 Dumbbell Snatch

6 Bar MU

9 Barbell Thrusters

6 Dumbbell Snatch

3 Bar MU

L3: 115/75 55/35

L2: 95/65 35/25

L1: Scale

WOD:

30 OHS

20 Bar Facing Burpees

30 CTB

20 Bar Facing Burpees

30 OHS

L3: 115/85

L2: 95/65

L1: Scale

WOD:

For Time…

10 Snatch @ 135/95

10 Snatch @ 165/115

10 Snatch @ 185/135

10 Snatch @ 165/115

10 Snatch @ 135/95

*10 Burpee penalty for any missed reps.

L2: 95/65; 115/75; 135/95

L1: 75/55; 95/65; 105/75 (scale)

WOD:

In groups of 3:

10k Row

Switch every 250m