Saturday, September 2, 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
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