Month: September 2015

EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006

EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx

Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins

EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate

3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)

Tabata kipping swings on the bar Squat clean 1-1-1-1-1 AMRAP-Total reps “Tabata Something Else“ Tabata Pull-Ups Tabata Push-Ups Tabata Sit-ups Tabata Air-Squats

EMOM: 6 mins Handstand push up Back Squat 5-5-5-5-5 starting at 65% 1rm WOD: Tabata: Deadlifts Rx: 225/155 Tabata: Wall ball shots Rx: 20/14 lbs *Score is your combined reps for both Tabatas

Tabata: Medicine ball clean Rx: 20/14, Rx + 30/20 lbs Power Clean 2-2-2-2-2 For time: 13 Rope climbs Time Cap: 11 mins

EMOM 10 mins: Minute 1: Accumulate 30 seconds of either free standing or wall hand stand hold Minute 2: Accumulate 30 seconds of L-sit hold Push Press 5-5-5-5-5 start at 65% 1rm Three rounds for time: 800 Meter run 20 Overhead Squats 75/55 RX

EMOM 10 Mins max unbroken sets: Minute 1: 5-10 Toes to bar Minute 2: Ring dips EMOM 10 Mins: 1 Snatch with a pause at mid shin at 65-70% of your 1RM snatch AMRAP in 10 Minutes 6 Front rack walking lunge steps 115/75 lb 12 Front squats 115/75 lb 24 Jumping pull ups