The Seven
A suicide bomberkilled 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.
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
……Rest in Peace, “Southside”, Jeremy and “Bong.
- Dane Paresi “Bong”
- Jeremy Wise
- Scott Roberson “Southside”
For Time
Wendler Squat (Front or Back)
Warm up sets:
5 Reps at 40% of 1RM
5Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM
WOD
Annie “Plus”*
50-40-30-20-10 of
Double Unders
Sit Ups
*Complete as many reps of Annie as you can. Perform 3 Squat Clean Thrusters every minute on the minute until you complete “Annie” as RX.
SX- 75#M/55#F, RX- 135#M/95#F, RTG- 165#M/115#F
Join us tomorrow 12/31 to honor “The Seven”
Tomorrow morning, 12/31 we will be honoring the Seven in both morning WODs.
A suicide bomberkilled 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.
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
……Rest in Peace, “Southside”, Jeremy and “Bong.
- Dane Paresi “Bong”
- Jeremy Wise
- Scott Roberson “Southside”
2 Rounds For Time
Shoulder Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM
WOD
2 Rounds for Time of:
20 Wall Ball (20#M/15#W)
10 Hollow Rocks
20 Box Jumps (24″M/20″W)
10 Hollow Rocks
20 Ball Slams
10 Hollow Rocks
20 Double Unders (or 60 Singles)
10 Hollow Rocks
For Time
Olympic Work
On the minute for 10:00 perform:
2 Power Snatch at 60%-75% of 1RM
WOD
3 Rounds of:
12 Handstand Pushups
12 Front Squats
Row 200m/Run 200m/30 Double Unders*, then
3 Rounds of:
12 Pullups
12 Weighted Barbell Lunges (6 per Leg)
Row 200m/Run 200m/30 Double Unders*, then
3 Rounds of:
10 Pushups
10 Power Cleans
Row 200m/Run 200m/30 Double Unders*
For Time.
RX- Barbell Weight: 95#-115#M/65#-85#F
* You may do one of each exercise to complete each round or complete all 3 rounds with one exercise. However, each exercise must be completed 3 times total.
“Wood”
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,
assigned to the 2nd Commando Regiment, based in Sydney, New South Wales,
died on May 23, 2011, in Helmand province, Afghanistan,
after insurgents attacked him with an improvised explosive device.
He is survived by his wife Elvi, his mother Allison, and his father David.
Wendler Deadlift
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
3 Reps at 85% of 1RM
1 or more Reps at 95% of 1RM
“Wood”
5 Rounds of:
400m Run
10 Burpee Box Jumps (24″M/20″F)
10 SDLHP (95#M/65#F)
10 Thrusters (95#M/65#F)
1:00 Rest
For Time.
