WOD 01.16.21
Strength:
One arm dumbbell row, 10-10-10-10-10, (10 each side)
WOD:
Amrap in 15 minutes:
21 machine cals
15 Dumbbell power cleans, 50’s/35’s
9 Candlesticks
Post loads and rounds to beyond the whiteboard.
Strength:
One arm dumbbell row, 10-10-10-10-10, (10 each side)
WOD:
Amrap in 15 minutes:
21 machine cals
15 Dumbbell power cleans, 50’s/35’s
9 Candlesticks
Post loads and rounds to beyond the whiteboard.
Conditioning:
Buy in/cash out out:
100/75 machine calories
WOD:
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees
Post rounds completed to beyond the whiteboard.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Strength:
Hang squat snatch, 3-3-3-3-3
WOD:
AMRAP in 12 minutes:
32 Double unders
16 Alternating dumbbell snatches, 50/35lbs
8 Abmat situps
Pos loads and times to beyond the whiteboard.