Saturday, 11-29-15
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…
Today’s classes 4,5 and 6pm. Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…
With a Partner: Three rounds of: 30 Wall ball shots, 20/14 pound ball 75/45 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/45 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Front squat, 10 reps no rack Partiton Reps anyway you would like
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips
Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…
“HAMMER” U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on…