“Rahoi”
12 Minute AMRAP of:
12 Box Jumps 24/20” MRX 20/18”
6 Thrusters 95/65# MRX 75/55#
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.
Thrusters:
4@115, 3@135, 2@155, 1 @ 175, 195
WOD Rx’d
6 + 12
Wod RX: 7+16 (4 thrusters)
Thrusters:
4@135, 3@155, 2@175, 1 @ 185, 195
Thrusters – 4@ 75, 3@ 85, 2@ 95, 1@ 100 105 115
Rahoi – Rx 7 rounds + 13 reps
Thrusters: 115-135-165-185-205
WOD RX: 6 + 3 box jumps
Thrusters:
4@115, 3@135, 2@155, 1 @ 175, 1@195(f)
WOD Rx’d
7+8 box jumps
Strength & Conditioning:
E2:30MOM – 5rds
-4 Thrusters (95#)
-10 cal bike
-4 Burpee Box Jump Overs (24″)
WOD – Rx
5 + 20 (2 bar over burps)
…thrusters…ugh! Great pic, William! Thanks Breck – fun class!
Strength: Thrusters
Up to 1@235 (11# PR; 224 since 10/21/2017)
Mod WOD: 30″ Step Ups otherwise MRX
3 rounds + some Step Ups
Strength
4@135-3@155-2@175
WOD subbed thrusters for snatches
4 rounds 3 snatches
Thrusters 4-3-2-1-1 @ 55-65-70-75-80
WOD MRx w/step ups
5 rds
Thruster 4-3-2-1-1
95/105/115/125/135
Wod RX’d
Box jumps step down
8+22
Did you want to leave some glory for the rest of us? On fire!
Thrusters
3ea@ 55-55-65-65-65
WOD w/ 55lbs
5 Rounds + 3 thrusters
Fun class!
WOD rx
7 rounds
Thrusters
4@95
3@105
2@115
1@130
1@145 (pr)
Strength masters rx w/step-ups
3 rounds + 12 step-ups
Strength:
All at 95#
WOD Mod
12 box jumps 24”, 6 squat clean 185#, 6 obb
3 rnds + 6 bxj
Strength: Thrusters
5@125, 4@145, 3@165, 2@195, 1@205(f)
WOD Rx:
7 rounds + 2 box jumps
Thrusters
4/75
3/80
2/85
1/90
1/95
WOD Rx
5 rounds plus 21
Thrusters:
4@145, 3@195, 2@225, 1@245, 1@265 (failed)
WOD Rx’d
7 + 12
WOD *modified 20″ jumps
4 rounds
first day jumping in 9 weeks, feels weird
strength-
135-155-205-225-235-245
Wod. modified
12 cals ski-erg
6 strict press (75#)
6 BF burpees
5 lazy rounds
Thrusters:
4@135, 3@155, 2@175, 1 @ 195 (f), 1@195(f)
WOD Rx’d
6+12 box jumps
Thruster (squat clean into)
4@185#
3@205#
2@225#
1@235#
Failed@245#
WOD
As Rx’d
Rounds=8+13 (1 thruster)
Thrusters
85-95-105-115-125
Wod rx
6+8 Box j
Thruster
95-115-125-135-145(f)-140
Wod as rxd
9 + 10 bj
Strength: thrusters up to 155#
WOD:
RX weight – Subbed strict press for thrusters.
6+7
Modified all day
Strength: 5×5 back squat
225/245/265/295/305
Wod
12 box jumps
6 s arm thrusters 50#
6 cal AAB legs only
7rds even
Strength
65/85/95/95/95
WOD
65#
Box jumps first set, step ups the rest
7 sets + 8 step ups
Unbroken
Strength
4@185, 3@205, 2@225,1@245(pr), failed 1@265
Wod 5+10
Thrusters
4@185 3@225 2@245 1@265 1@280(15lb PR)
Failed 290 came close but no dice
Wod as RX’D
10 Rounds Even
Thruster 195
WOD rx – 6+20
95-105-115-135-145
Wod rxd
9 + 2 BJs
Strength:
Thrusters
125, 155, 185, 195
__
Wod RX
6rds + 19
Strength
Front Squats
6-85
3-95
1-105
Split Jerks
4-75
2-80
1-85
OHS
3-55
2-60
1-65
WOD
MRX-8:51