Burpees

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery
Mobility

17.1

Skill/Strength: Strength
Deadlift
3 x 5 @ 80%

WOD: Conditioning
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Finish: Recovery
Mobility

The Seven

WOD: Conditioning
7 RFT:
7 Handstand push-ups
7 Thrusters (135/95#)
7 Knees to elbows
7 Deadlifts (245/
7 Burpees
7 Kettlebell swings (32/24kg)
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.

Intentional

Skill/Strength: Strength
Shoulder Press
3 x 5 @ 70%

WOD: Conditioning
10 Slam Balls (30/20#)
10 Burpees
10 Toes 2 Bar

9 min Timecap

Finish: Oly
10 min EMOM
2 Squat Cleans (135/95#)

Death By Burpees

Skill/Strength: Strength
Bench Press
5 x 3

Working up to a heavy set of three.

WOD: Conditioning
Burpees
Depending on the level selected by the athlete and coach you will add a specified number of Burpees every minute on the minute.

Finish: Midline
50 (4ct.) Flutter Kicks

Randy

Skill/Strength: Strength
Shoulder Press
5 reps @ 65%
5 reps @ 75%
5 or more reps @ 85%

Add 5 pounds to 1RM

WOD: Conditioning
For Time:
75 Power Snatches (75/55#)

Finish: Midline
Tabata
Jumping Lunges
Burpees
Mountain Climbers
Sit Ups

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
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