monday

monday dumbbell stiff legged dl (Weight) 1 min on 1 min off 6 rounds Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

hero

hero Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

training

training Metcon (Time) royal rumble buy in 1000m run directly into 10 rounds 15 wall balls 3 power snatches 135/95 on rounds 2,4,6,8,10 1 round of Macho Man 135/95 3 power cleans 3 front squats 3 power jerks buy out 1000 m run

wed

wed Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

monday

monday push press +power jerk (Weight) 2 push press plus 1 power jerk 5 sets last set max power power jerks Nasty Girls V2 (Time) 3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#