Repeat 3x A1. Left leg couch stretch 1 min A2. Right leg couch stretch 1 min A3. Paleo chair 1 min- hold on to the rig if u need to Repeat 3x B1. Bully stretch right arm 1 min B2. Bully stretch left arm 1 min B3. Dead hang on rig 30 seconds
WOD-15 min AMRAP 10 lunges with 2 plates 45/25# 10 sit-ups with 1 plate 45/25 ... touch plate above your head and past your feet 10 ghd extensions with 53/35#kb 1 fence walk with 2 plates in a farmer carry position not on your back 45/25
The Seven (Time) 40 min cap 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups
A 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. 135/93 for thrusters 245/163 for deadlifts 70/53 for kB Sub jumping pull-ups Sub Lsit press for HSPU
"Daniel son" for time. 40 ghd situps sub 60 situps 50 box jump overs 24/20" 5 cleans 225/168 masters 165/103 2k row 50 pistols sub banded pistols 1 mile run 3 rope climbs sub 3 pulls from the ground 40 min cap
If thee class is full... Half the class will do row first and half will do run first
Hero wod "B-1" (Time) 3 Rounds for Time 400 meter Run 21 Kettlebell Swings 53/35# 15 Knees-to-Elbow 9 Ring Dips sub banded ring dips sub box dips Private Benjamin Ranaudo was killed in Afghanistan by an anti-personnel explosive device on July 18, 2009 (more info). He was just 22.
Rx+ wear a weight vest 20/14#
Ben trained with the crew at CrossFit North Queensland (AUS) before being deployed. They created this workout to honor him. The "B-1" Hero WOD (aka: "B-1 Australian Hero WOD") was first posted as their workout of the day for July 21, 2009.