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All Posts Tagged Tag: ‘box jumps’

  • Wednesday 2/8/12

    Mobility: 
    Prep for WOD 

    Strength / Skill: 
    Off

    WOD:
    “Filthy Fifty”

    For Time: 
    50-Box Jumps 24″ / 20″
    50-Jumping Pull-ups
    50-Kettlebell Swings 1 pood
    50-Steps Walking Lunges
    50-Knees to Elbows
    50-Push Press 45lb / 35 lb
    50-Back Extensions
    50-Wallball 20lb / 14 lb
    50-Burpees
    50-Double Unders
    Scale / sub as needed. Post total time to comments.
  • Tuesday 2/7/12

    Mobility
    Jump Prep

    Strength/Skill
    5×1 Thrusters

    WOD
    AMRAP in 12 Minutes:

    “Rahoi”

    12 Box Jumps (20″ / 24″)
    6 Thrusters (65 lb / 95 lb)
    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.

    The Hero WODs honor those who have given their lives in the line of duty.

    Scale / sub as needed.  Post total time to comments.

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