Monday, April 24, 2017

WOD

Power Clean

 3,3,3

 Then

1 Minute for max power cleans @ 70% of 3RM(Must be sets of 3)

 1 Minute Rest

1 Minute for max power cleans @ 70% of 3RM(Must be sets of 3)

Posted on April 23, 2017 .

Sunday, April 23, 2017

WOD

30 Min AMRAP 

750m Row 

 1 Round

10 Pushup 

15 Goblet Squats(Rx 53#/35#)(L1 44#/26#)(L2 35#/18#)(L3 26#/9#)

20 Hollow Rocks 

750m Row 

 2 Round

10 Pushup 

15 Goblet Squats(Rx 53#/35#)(L1 44#/26#)(L2 35#/18#)(L3 26#/9#)

20 Hollow Rocks 

 …….(Increase 1 round after every row) 

Posted on April 22, 2017 .

Saturday, April 22, 2017

WOD

Team "Hammer"

 2 Person team Relay:Five rounds each, for time:

5 Power clean(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

10 Front squat(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

5 Jerk(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

20 Pull-ups

 

 U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

 He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Posted on April 21, 2017 .

Friday, April 21, 2017

WOD

4 Rounds for time: 

4 Squat Clean(Rx 225#/155#)(L1 205#/135#)(L2 185#/125#)(L3 155#/105#)

5 Bar Muscle up(Scale 1BMU=2 C2B+4 Push ups) 

50' Handstand Walking(L1 360° around box=25')(L2 Bear Walk) 

Posted on April 20, 2017 .

Wednesday, April 19, 2017

WOD

15 Min AMRAP

10 Deadlift(Rx 165#/115#)(L1 135#/95#)(L2 115#/85#)(L3 95#/65#)

30 Double Unders

 *After rounds 2,4,6…. Stop and do 20 GHD Situps(L1 Med. Ball situps 20/14)(L2 Situps)

Posted on April 18, 2017 .

Monday, April 17, 2017

WOD

"Kelly"

 5 rounds for time

400 m Run

30 Box jump(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

30 Wall ball(RX 20#/14#, 10ft)(L1 16#/10#, 10ft)(L2 14#/8#, 10ft)(L3 10#/4#, 10ft)

Posted on April 16, 2017 .

Sunday, April 16, 2017

WOD 

28 Minutes

(Buy-in) 50 Thrusters(Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

 Then AMRAP in remaining time of: 

28 Sit-up 

14 Strict Press (Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

14 Box Jump Overs(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

Posted on April 15, 2017 .