SKILL/STRENTGH
TABATA ABS
WOD
Teams of 2
AMRAP 7:
40 Back Squats (155/105)
40 Back Squats (185/125)
AMRAP Back Squats (225/155)
Rest 3 Minutes
40 Bench Press (135/95)
40 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
40 Deadlifts (185/135)
40 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Skill/Strength
3×20 GHD
3×15 Back Ext
WOD
60 Double Unders
30 Dumbell Snatches 50/35
60 Double Unders
30/21 Cal Row
60 Double Unders
30 TTB
60 Double Unders
30/21 Cal Row
60 Double Unders
30 Dumbell Snatches 50/35
Skill/Strength
Bench 5×3 @ 85-90%
WOD
5 Rounds
9 Burpee Box Jump Overs
15 Dumbell Front Squats (50/35)
15/12 Cal Assault Bike
Skill/Strength
8 min EMOM
5 squat cleans @ 60-80 %
3 Rounds
25 Wall Balls 20/15
25 Snatches 75/55
5 min rest
3 Rounds
20 HRPU
20 Deadlifts 205/155
Congrats Coach Joe on placing 2nd @ The Yuma Throwdown Men’s scaled division!
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Skill/Strength
Front Squat 5×5 70%
WOD
3 Rounds
30 OHS 45/35
15 Lateral Burpees over the bar
5 min Rest
50 KBS 53/35
50 Box Jumps
50 Push Press 95/65
5 min Rest
1k Row
100 DU
![IMG-2182[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/10/IMG-21821-210x300.jpg)
Skill/Strength
Strict Press
5×5 @ 70%
WOD
Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups
Skill/Strength
5×5 @ 70% Back Squats
WOD
5 Rounds for Time
6 Thrusters 155/115
8 Toes to Bar
6 Burpees
100 meter Row
Skill/Strength
4 x 10 @ 70%
WOD
5 Rounds
50 Double Unders
20 Wall Balls 30/20
![IMG-4781[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/01/IMG-47811-258x300.jpeg)
“René”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.