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OGAR STRONG

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08/02/14

rahoiU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Hero WOD
“RAHOI”

AMRAP in 24min
Box Jump x 12 (20/24)
Thruster x 6 (65/95)
Bar Facing Burpee x 6
**This is traditionally a 12min AMRAP, but since we are doing it as a team, we will be doubling the time.

08/01/14

Becky

Becky

WOD
“Pullup Biathalon”
For Time
Run x 400m
Pullup x 30
Run x 400m
Pullup x 25
Run x 400m
Pullup x 20
**Each time you break up the pullups, you must run 200m.

SKILL
Accumulate 3min on your hands.

LIFT

Shoulder Press
75% x 5, 85% x 3, 95% x 1+

07/31/14

Ethan

Ethan

WOD
For Reps
AMRAP in 10min
Power Clean x 1 (115/185)
Stationary Waiters Lunge x 2 (35/53-one rep each arm)
Power Clean x 2
Stationary Waiters Lunge x 4
Power Clean x 3
Stationary Waiters Lunge x 6
and so on…adding one power clean and two lunges each round until time expires.

SKILL
Legless Rope Climb Progression x 20

LIFT
Deadlift
75% x 5, 85% x 3, 95% x 1+

07/30/14

Double-Under-WhipWOD
For Time
L-Sit x 60sec
Double Under x 50
L-Sit x 45sec
Double Under x 50
L-Sit x 30sec
Double Under x 50
L-Sit x 15sec

FLEXIBILITY

20 Side Leg Swings
3 minutes Hip Capsule Distraction each leg
20 Sit Up to Straddles
Hold Pancake Split 3 minutes

07/29/14

WallBallInstructional1WOD
For Reps
3 Rounds
AMRAP in 4min:
Row x 500m
Max Wall Ball with time remaining (14/20)
**1min rest between rounds.

SKILL
Hip Extension 3 x 10
Banded Pushup 3 x 10

LIFT
Bench Press
75% x 5, 85% x 3, 95% x 1+

07/28/14

This is ma getting measured for her ring dips on the down and back event. For those of you who did't know, previous to this event ma had never gotten a ring dip. After 2 days of competing, 40 box jump overs, 20 toes to bar (with ripped hands), and 40 14# wall ball to a 10' target, she got 6. So proud.

This is Ma getting measured for her ring dips on the down and back event. For those of you who didn’t know, previous to this event Ma had never gotten a ring dip. After 2 days of competing, 40 box jump overs, 20 toes to bar (with ripped hands), and 40 14# wall ball to a 10′ target, she got 6. So proud.

WOD
“AMANDA”
For Time
9-7-5 of:
Muscle Up
Snatch

SKILL
Strict Ring Row 3 x 10
GHD Situp 3 x 10

LIFT
Back Squat
75% x 5, 85% x 3, 95% x 1+

07/27/14

photo 2(1)

WOD:
For Time
5 Rounds
Step Ups (20/18) with a Slam ball x 10
Sit ups with a Slam ball x 10
Ball Slams x 10

07/26/14

omarU.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Team WOD

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

07/25/14

honeycat                                                         Team Honey Cat

WOD:
“Spirit of the Games”
Row 1000M
100 Double-Unders
Run 1 Mile

Lift:
DB Shoulder Press-70% x 3, 80% x 3, 90% x 3+

Skill:
5,3,2,2,1,1,1 of:
Weighted Pushup for max weight (use plates on your back)

07/24/14

ma pull up                                                           Ma doing work

WOD:
10 Toes to Bar
30 Deadlifts
10 Toes to Bar
30 Shoulder to Overhead
10 Toes to Bar
30 Front Squat
10 Toes to Bar
*All three barbell movements are with the same weight

Skill:
Reverse Banded Strict Pull-up 6 x 5

Lift:
Front Squat- 70% x 3, 80% x 3, 90% x 3+