Friday, March 31, 2023
AMRAP in 20 minutes of:
25 Ten Meter Shuttle Runs
25 T2B MRX Knee Raises
25 Hip Extensions MRX Good Mornings
“Finisher”
Rest 2 minutes from end of WOD, then:
One max rep set of:
Deadlift 225/155# MRX 185/125#
March 2023
Thursday, March 30, 2023
5 Rounds for time of:
15 Handstand Push-ups Rx+Strict MRX 2/4” Riser
30 Alternating One Legged Squats MRX Goblet Squats
Wednesday, March 29, 2023
“Rahoi”
12 Minute AMRAP of:
12 Box Jumps 24/20” MRX 20/18”
6 Thrusters 95/65# MRX 75/55#
6 Bar-facing burpees
Compare to March 31, 2021.
12 Minute AMRAP of:
12 Box Jumps 24/20” MRX 20/18”
6 Thrusters 95/65# MRX 75/55#
6 Bar-facing burpees
Compare to March 31, 2021.
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.
Tuesday, March 28, 2023
For time:
30 Pull-ups
250/200 Meter Row
30 Push-ups
250/200 Meter Row
25 Pull-ups
250/200 Meter Row
25 Push-ups
250/200 Meter Row
20 Pull-ups
250/200 Meter Row
20 Push-ups
250/200 Meter Row
15 Pull-ups
250/200 Meter Row
15 Push-ups
“Finisher”
At the 20 minute cap, start 5 minute time cap to go for best max rep unbroken set of heavy jump rope 5/3#
Monday, March 27, 2023
3 Rounds for time of:
400 Meter run
10 Front Squats 185/125# MRX 135/95#
15 Deadlifts 185/125# MRX 135/95#
Compare to January 18, 2010.