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#