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.
 

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.

30 thoughts on “Wednesday, March 29, 2023”

  1. E2:30MOM: thruster from the floor
    4@115
    3@135
    2@165
    1@185
    1@205

    “Rahoi” Rx’d
    7+14 (2 thrusters)

    2021:
    7+8

  2. Power Snatch 5-3-2-2-1-1-1 @ 55-65-70-75-80-80-80

    WOD modified
    12 box step ups 18”
    6 power snatch 55#
    6 bar facing burpee (stepped over)

    5 rds + 2 bx

  3. Front squats
    6 x 3@ 125#

    Wod as rxd
    BJ & step down with the good ol’ preggo BFB
    2 reps shy of 7 rounds

    3 mile cool down

    2021: 9 + 10

  4. Thruster (from the floor)
    4@135#
    3@185#
    2@205#
    1@225#
    1@245#

    “Rahoi”
    As Rx’d
    Everything unbroken
    Rounds=8+13 (1 thruster) same score from 3-31-21

  5. Strength with Chan:
    85, 105, 125, 145, 165 PP PR!

    Wod RX*
    12BJ first round then step-ups
    6 Thrusters
    6 BFB

    7 + 20reps (12 bj, 6 thrusters, 2 BFB)

  6. 1 mile joggy-jog
    Thruster up to 115 (thanks for partnering up, Mon!)
    WOD w/ mrx’d load & alt b/n jumps & steps
    6 Rounds

  7. Strength: thrusters
    4@125, 3@145, 2@175, 1@195, 1@215 (squat cleaned, but failed at top of thruster)

    WOD 24” stepups, 95# thrusters, bar facing burpee step overs
    5 rnds + 5 thrusters

  8. Strength/Activator: E2:30MOM – 5rds
    -4 Thrusters (95#)
    -10 cals on bike

    WOD Rx
    5 + 1

    2021: 5 + 20

    …womp 🙁 frustrating!! fun class though – thx breck!!

    1. Yesterdays WOD at 2pm today

      Banded Lat Pulldowns instead of pull-ups, and 200m Run instead of Row. 17:35

      Finisher with Drag Rope: 105 Reps and some achy ankles.

  9. Strength
    30,35,40,50,55
    WOD
    W/20” step ups, 35# first rd, then dropped to 25#
    and jumped over bar
    4 pitiful rounds

  10. Forgot to post yesterday.

    Thruster upto 195lb.
    Failed 200lb.

    WOD Rx’d

    7 rounds 18 reps (12 box jumps + 6 thrusters)

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