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WEDNESDAY 20210407

Warm-up

3 Movements in 3:00 (Switch Every :20 for 3 Minutes):
Air Squats
Push-ups
Waiter Bows

10 Bird Dogs
10 Dead Bugs
10 Downward/Upward Dog Transitions
10 Scorpions
Supine Twist Stretch
Arm Circles (Forward/Back/Crossbody)

** Review workout and perform 4-6 reps of each movement with lighter weight building to workout weight **


FITNESS 20210407

Seven rounds of:
• 7 Hand Release Push-ups
• 7 Thrusters (95/65#)
• 7 Knee Raises
• 7 Deadlifts (155/105#)
• 7 Burpees
• 7 Kettlebell swings (44/26#)
• 7 Pull-ups or Ring Rows

* 40 Minute Cap

Stimulus: you should be able to perform all 7 reps of each movement unbroken for at least 2-3 rounds. This workout should require minimal rest on each movement and fairly fast transitions but will get dense in later rounds (4-7).

Scoring: Time


PERFORMANCE 20210407

“THE SEVEN”
Seven rounds of:
• 7 Handstand push-ups
• 135/95 pound Thruster, 7 reps
• 7 Knees to elbows
• 245/165 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood (70/53#)
• 7 Pull-ups

* 40 Minute Cap

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.

Scoring: Time

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