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.
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
Clusters x2
65 – 85 – 95 – 105
Rahoi
AMRAP 12 Min
12 Box jumps 20″
6 Thrusters 65#
6 Lateral burpees
4 rounds + 3 thrusters
AMRAP 12 mins:
12 Box Jumps (24″)
6 Thrusters (95#)
6 Lateral Burpees
6 Rounds + 12
Thanks Shane!
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!
Correction: 7 rounds + 2 Box Jumps. Every Rep counts!
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
Clusters x2
45 – 55 – 65 – 75 — 85#
Rahoi
AMRAP 12 Min
12 Box jumps (3 × 45# plate)
6 Thrusters (55#)
6 Lateral burpees
5 rounds + 3 box jumps
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…
Solid workout!
Clusters x2
95-115-135-155
Rx’d
8+8 box jumps
Mobility and Wu
Clusters x 2
95/135/155/175/185
Wod: Rahoi
Rx’d 7 +18
Great workout, thanks Blake
Clusters x2
55-75-85-95-105
Rahoi @ 55# + 20’ box jumps
7 rounds + 1 Box jump.
Should have done it Rx. Great Nooner!
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
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
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!
AMRAP 12 mins:
12 Box Jumps (24″)
6 Thrusters (95#)
6 Lateral Burpees
4 rounds + 18 (Rx)
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!
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
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!
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)
Clusters x 2
95-115-135-155-165
WOD RX : 5 rds + 16
Thanks Shane ! fun class
Clusters x 2 to 165
Rahoi as RX’d
6 Rounds + 7 Box Jumps
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
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