Last week’s Locker WOD winner: Jacque!
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Warm up
15-10-5 Band Punch Band Pulldowns "Lynne" Five rounds for max reps of: Body weight Bench Press Pull-ups Rest between sets Recovery 5 Rounds 10 Push Ups 10 Sit Ups 10 Box Jumps
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Warm up
10-8-6 box jumps PVC Pass-throughs 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% then Find your 2 Min max Russian Twist (25% of max Snatch) Recovery 3 Rounds 20 Back Extensions 20 GHD Sit Ups 20 Air Squats
PSA: Despite what levi thinks the sky is not fallingA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Warm up 5 Burpees 10 Ring Rows 200m Run "The Seven" Seven rounds for time of: 7 Handstand Push-ups 7 Thrusters 135 / 95 7 Knees to Elbows 7 Deadlifts 245 / 185 7 Burpees 7 Kettlebell swings, 2 pood / 55# 7 Pull-ups Recovery 4 Rounds 400 Meter Run 20 Burpees Warm up
20 Second Assault bikeSlow 15 Pushups 20 Second Assault bikeMedium 10 Pushups 20 Second Assault bikeSprint 5 Pushups Tabata 8 Rounds 20 Seconds max Push Press @ 55% 10 Seconds Rest 20 Seconds max GHD Raises 10 Seconds Rest Recovery 4 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 20 Sit Ups Warm up
5 Minute AMRAP 2 Lengths Linear Ladder sprint 2 Foot every hole 8 box jumps 30 Sec Rest Koniah For time: 50 Squat cleans at 135# / 100#. 15 Double Unders every minute on the minute. Recovery 40 Air Squats 30 Sit Ups 20 Burpees 10 Pull Ups 400 Meter Run June 25th
Koniah 50 Squat Cleans @ 135 / 100 15 Double Unders every minute on the minute June 26th Tabata Push Press GHD Raise June 27th "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups June 28th Total Reduction forward / backward icky shuffle 150 star Jumpers June 29th 1 Rep Max Clean and Jerk 7 reps over 90% June 30th "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups July 1st Death by Front Squat @ 55% Warm up
3 Rounds 5 Strict Toes to Bar 10 PVC Good Mornings 21 - 15 - 9 Kneeling Half Moon (2 count) 2x Hamstring Curls Recovery 10 Minute Bike Then 5 Rounds 20 Lunges (Alternating Legs) 10 Push Ups Warm up
5 Minutes 15 Second Hip extensions 15 Second Rest 15 Second Overhead KB Hold 15 Second Rest Descending 30 - 3 Wallballs @ 10% max C&J 10 - 1 Jerks @ 55% Recovery 3 Rounds 20 Goblet Squats 20 KB Swings 20 KB Snatch (Alternating Arms)  Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Warm up 2 Rounds 10 PVC Pass-throughs 10 Spider Lunges 10 Banded Scapular Retractions "Garrett" Three rounds for time of: 75 Air Squats 25 Ring Handstand Push-ups 25 L-Pull-ups Recovery 3 Rounds 10 Pull Ups 8 Push Press 400 Meter Run |
