Friday, 1-20-17
Strength/Skill:OHS 6X3
3 Rounds:
40 ft Front Rack Lunge 155/105
30 Kettle Bell Swings 70/53
20 Floor Presses with KB
Strength/Skill:OHS 6X3
3 Rounds:
40 ft Front Rack Lunge 155/105
30 Kettle Bell Swings 70/53
20 Floor Presses with KB
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
“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…
Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B
15 min EMOM Min 1 – 10 Deadlifts 225/155 Min 2 – 12/10 AAB Cal Min 3 – 10 Seated DB Strict Press 12 min AMRAP: 10 Thruster 115/85 30 D/U 3:1
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*
Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells