20.09.14 – 20.09.18

Monday 20.09.14

The Seven
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

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.

Super Fitness Robot time:
28:00 or less.

More Likely time:
37:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.09.15

The Opener
Run 5 km

This is an all out effort for time.

Complete the 5k, record time and go straight into ANNIE

Other Equipment Conversions:
Replace 5 km of running with 14.4 km on the Assault Bike, 5 km on the Concept 2 Rower, or 5 km on the Concept 2 Ski Erg.

Super Fitness Robot time:
Less than 21:30.

More Likely time:
Less than 30:00.
(consider scaling if this seems unrealistic)

The Closer
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Super Fitness Robot time:
6:30 or less.

More Likely time:
12:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.09.16

The Baller and the Bells
3 intervals, each for time, of:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs

Rest 3 mins between each interval.

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

OR complete the RX’d partner option…

Teams of 2
3 rounds for time of:
Partner A:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs
Partner B:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

Super Fitness Robot time:
1:50 or less per interval (dumbbells).

More Likely time:
3:00 or less per interval (dumbbells).
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.09.17

More Cowbell
5 rounds for time of:
12 Dumbbell Squats, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 m
20/15 Bike Calories

Use dumbbells or do barbell front squats, 95/65 lbs.

Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.

Super Fitness Robot time:
20:00 or less.

More Likely time:
30:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.09.18

Heavy Single Snatch
Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM squat snatch.

More Likely load:
70% or higher of 1RM squat snatch.
(consider scaling if this seems unrealistic)

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