"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
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.
KB Warm Up #3
3x 10
Around the world (both directions)
Russian swings
Figure 8 (both directions)
H2H swings
Wallball sub
Skill
KB complex
3 squat
3 clean
3 shoulder to OH
3 OH lunge (opposite leg from arm)
3 snatches
WOD
4 rounds of:
Left hand KB complex
Right hand KB complex
**KB complex**
3 squat
3 clean
3 shoulder to OH
3 OH lunge (opposite leg from arm)
3 snatches
Midsection Warm Up #2
3x
✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅
Tuck + 10 tucks
Pike + 10 v ups
Hollow + 10 hollow rocks
Straddle + 10 sit ups
Skill
Movements and modifications
WOD
4 rounds for time:
400m run or 1.30 seconds
20 jump lunges
DB squat thrust Warm up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
Skill
Movements and modifications
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
50m DB farmers carry
5 L pull ups (SUB) - 7 strict pull ups - 14 horizontal rows - band rows
5 DB squat cleans
3 minutes rest
Game:
3 rounds of:
50m DB rack carry
10 heavy Russian twists
15 DB deadlifts
3 minutes rest
Cash out
3 rounds for time:
50m DB OH carry
6 push up with renegade row
10 devils press