WOD| September 11, 2012

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.

SKILL:

Pullup Clinic/Ring Rows

 

HERO WOD:

"Rahoi"

12 min AMRAP

12 Box Jump (24/20)

6 Thruster (95/65)

6 Bar Facing Burpees

 



WOD | Tuesday, 9.11.12

WOD:
"NEVER FORGET"
Skills: Thruster 15 to find your 1RM
Hero WOD:
"Rahoi"
12 Minute AMRAP
12 Box Jumps (24/20')
6 Thrusters (95/65)
6 Bar Facing Burpees

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.

WOD | Monday, 9.10.12

Skills: Cleans/Hip Mobility
WOD:
"Grace"
5 Minute Cap
-rest 10 minutes-
One mile run benchmark

WOD | Friday, 9.7.12

Skill: Ring Work
WOD:
"Griff"
2 Rounds for time:
800m Run
400m Run Backwards

WOD | Thursday, 9-6-12

Skills & Drills: Shoulder & Hip Mobility
WOD: 20 Minute AMRAP
Odd Minutes 10 Toes to Bar
Even Minutes 15 Push Press (95/65)
*If you complete reps under 1 minute cap rest to start of next minute.

WOD | Wednesday, 9.5.12

Skill: Bear Complex 15 Minutes to find your 1RM.
WOD:
Five rounds for time:
30 Sit-ups
20 Squats
10 Push-Ups
5 Pull-ups
200m Run

WOD | Tuesday, 9-4-12

Skills/Drills: Back Squat. 15 Minutes to find 3 Rep Max.
WOD: 3 Rounds for time:
15 Deadlifts 185/135
30 Flutter kicks - 2 count
45 Double Unders