Thursday, 11-1-18

Catalog company made an error so they are allowing us more time to place orders. If you need another catalog please see me.   “Hammer” 5 Rds of: 5 Power Clean 135/95 10 Front Squat 135/95 5 Jerk 135/95 20 Pull Ups *rest 90 seconds between rounds*   U.S. Army First Sergeant Michael “Hammer” Bordelon,…

Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat

AMRAP 5 of Thrusters: 25 reps at 95/65 25 reps at 115/80 AMRAP at 135/95 3 min Rest AMRAP 5 of Hang Power Clean: 25 reps at 135/95 25 reps at 155/105 AMRAP at 185/135 3 min Rest AMRAP 5 of Dead Lift: 25 reps at 185/135 25 reps at 225/155 AMRAP at 275/185 *Scale…

15 min to complete 5 sets of 3 Back Squats start at 75% and build 15 min AMRAP 21 Russian Swings 70/53 14 KB Lunges 70/53 7 Push Jerks 165/115

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.shop.fancloth.com/c/474809 33 min Running Clock; 14 RFT- 39 D/U 2:1 1 Deadlift 2 Hang Power Clean 3 Front Squats 4 Push Press 5 Back Squats 6 Back Rack Lunges 7…

Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…