20 minute AMRAP of: 20 push press 95/65, 20 box jumps 24/20 and 200m run
5/19/16
3 RFT: 800m run and 50 plate sit-ups 25/15#
5/18/16
For time: 1000m row and 30 clean and jerks 135/95
5/17/16
20 minute AMRAP of: 400m run and max effort UB TTB.
*score = # of TTB
5/16/16
WOD 1: 20 RM back squat (15 minutes)
WOD 2: 12 minute AMRAP of 20 HSPU, 20 deadlifts 185/135 and 20 bar facing burpees
5/14/16
“The Seven”
A suicide bomber killed 7 CIA officers 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.
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135
7 Knees to elbows
7 Deadlifts 245/175
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups
5/13/16
3 minute AMRAP of: 10 Burpees, 15 C2B pull-ups and 20 box jumps
*Rest 1 minute, repeat for a total of 5 cycles.
*Score is total number of rounds + reps.
5/12/16
WOD 1: 20 RM back squat
WOD 2: Row 3000m
5/11/16
5/10/16
Tabata: Pistols, Ball slams, jumping lunges, dips