Rahoi

Clusters for an undetermined amount of reps and sets

AMRAP 12 mins:
12 Box Jumps (24/20″)
6 Thrusters (95/65#)
6 Lateral Burpees

On December 6, 2006, Supervisory Special Agent Gregory J. Rahoi was accidentally shot and fatally wounded at Fort A.P. Hill in Caroline County, Virginia during a live-fire tactical training exercise designed to prepare FBI Hostage Rescue Team (HRT) personnel for their deployments to Iraq. Supervisory Special Agent Rahoi was a member of the HRT for six years, during which he served three tours in Iraq. Prior to joining the FBI in 1997, he worked as a firefighter, paramedic, and police officer in Wisconsin. He was posthumously awarded the FBI Medal of Valor for acts of heroism during his final Iraq tour, and his family was presented with the FBI Memorial Star.

 

23 thoughts on “Rahoi”

  1. WU & MOB

    Clusters for an undetermined amount of reps and sets
    75# x 2 – 95# x 2 – 115# x 2

    AMRAP 12 mins:
    12 Box Jumps (24/20″) – 20″ Step-ups
    6 Thrusters (95/65#) – 75#
    6 Lateral Burpees

    TOTAL: 5 rounds + 5 Step-ups

  2. AMRAP 12 mins:
    12 Box Jumps (24″)
    6 Thrusters (95#)
    6 Lateral Burpees

    6 Rounds + 12

    Thanks Shane!

  3. WUx1 + CS

    Clusters x2
    75-85-95-105-115-125-135

    “Rahoi” as RX’d

    AMRAP 12 mins:
    12 Box Jumps (24″)
    6 Thrusters (95#)
    6 Lateral Burpees

    7 Rounds + 1 Box Jump

    Well done early birds!

    Thanks Shane!

  4. Clusters x2
    45 – 95 – 115 – 135 – 145 – 150

    Rahoi
    AMRAP 12 Min
    12 Box jumps 20″
    6 Thrusters 95#
    6 Lateral burpees

    5 rounds 14 reps

  5. Clusters for an undetermined amount of reps and sets
    95-115-125-135-145-150 (x2)

    AMRAP 12 mins:
    12 Box Jumps (24/20″)
    6 Thrusters (95/65#)
    6 Lateral Burpees
    Score = 6 + 11 box jumps (Rx)

    Note: Time can be found between box jumps and thrusters. The rest is just keep moving…

  6. Mobility and Wu

    Clusters x 2
    95/135/155/175/185

    Wod: Rahoi
    Rx’d 7 +18

    Great workout, thanks Blake

  7. Clusters x2
    55-75-85-95-105

    Rahoi @ 55# + 20’ box jumps

    7 rounds + 1 Box jump.

    Should have done it Rx. Great Nooner!

  8. Angela Steeves

    Clusters for an undetermined amount of reps and sets
    35# 40# 45# 50# 55#

    AMRAP 12 mins:
    12 Box Jumps (24/20″) (12”)
    6 Thrusters (95/65#) 35#
    6 Lateral Burpees

    5 rounds 12 box jumps

  9. Clusters x2

    75-95-115-125-135

    Rahoi
    AMRAP 12 Min
    12 Box jumps 20″
    6 Thrusters 75#
    6 Lateral burpees

    5 rounds + 11 Box Jumps

  10. Lindsay Sherwood

    Clusters x 2:

    55-65-65-75–85

    WOD:
    12 box step ups 20 inches
    6 Thrusters @ 55#
    6 lateral burpees

    4 rounds and 6 step ups.

    Thanks Shane!

  11. AMRAP 12 mins:
    12 Box Jumps (24″)
    6 Thrusters (95#)
    6 Lateral Burpees

    4 rounds + 18 (Rx)

  12. Clusters x2 4 sets
    55 – 65 – 75 – 85

    AMRAP 12 mins:
    12 Box Jumps (20″)
    6 Thrusters (55#)
    6 Lateral Burpees
    One rep short of 5 rounds
    Lately my exercise has been to just do the things.. This heat has got the best of me and I am getting frustrated!
    Thanks Shane for your insistence on my squat form on the thrusters, it actually helped! .. Now to make it stick!

  13. Clusters x2
    55-65-70-75-80#

    Rahoi
    AMRAP 12 Min
    12 Box jumps 20″
    6 Thrusters 65#
    6 Lateral burpees

    5 rounds 20 reps

  14. Clusters x2
    85-105-115-125#

    WOD Rx:
    8 rounds even

    Should have picked up the pace a little sooner to get to those box jumps in the next round

    Thanks Marcel!

  15. Clusters x 2
    95-115-125-135

    WOD
    RX
    5 rounds plus 6 box jumps. ( well my burpees were not RX , they were my usual slow ass style burpees but the rest was steady)

  16. Clusters x 2
    65lb–95lb stopped to work on getting into squat

    AMRAP 12 mins:
    12 Box Jumps (20″)
    6 Thrusters (65#)
    6 Lateral Burpees( started to jump my burpees in and out)

    5 rounds + 4 thursters

  17. Lisa MacLaughlin

    Clusters:
    45-50-55-60-65#

    AMRAP 12 mins:
    12 Box Jumps (24/20″) 20”
    6 Thrusters (95/65#) 45#
    6 Lateral Burpees

    5 rounds plus 12 box jumps 1 thruster

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