Monday 14 September 2020 – No Classes

Hi guys!  No virtual classes today, but below are your WOD options:

Warm-Up:
3-5 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
5 hip & back extensions
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 shoulder press, empty barbell
5 squats, squat therapy style (see video)
5 ring rows or pull-ups
5 sit-ups or hollow rocks

RX:  “THE SEVEN”
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.

7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 135/95 lbs
7 Knees-to-elbows
7 Deadlifts, 245/165 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Scaled:
7 rounds for time of:
7 Ring Dips (or bar/bench dips or push-ups)
7 Thrusters, 95/65 lbs
7 Hanging Knee Raises (or hollow rocks or abmat sit-ups)
7 Deadlifts, 185/135 lbs
7 Burpees
7 Russian Kettlebell Swings, 53/35 lbs
7 Pull-ups (or ring rows)

Limited Equipment:
7 rounds for time of:
7 Handstand Push-ups
9 Dumbbell Thrusters, 50/35 lbs
7 Knees-to-elbows
14 Dumbbell Deadlifts, 50/35 lbs
7 Burpees
7 Dumbbell Swings, 50/35 lbs
7 Pull-ups

At Home:
7 rounds for time of:
7 Handstand Push-ups (or hand-release push-ups)
14 Jumping Air Squats
7 Hollow Rocks
14 Glute Bridges (1sec pause at the top)
7 Burpees
7 Broad Jumps

Additional Work:
Option 1:  Side Plank – 2 x 120 secs

Option 2:  Farmers Carry – 1-1-1
3 x 30-50 m

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