Friday, 4-12-13

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s On a 4 minute clock complete: 20 T2B 20 Burpees Max Box Jumps 30/24 in remaining time Rest 2 minutes On a 4 minute clock…

Strength: Bench Press 5-5-4-3-2-2-1   5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s  

Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*

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 – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…

I need a head count for BBQ   15 min to work up to your 1RM Deadlift 3 RFT – 600m Run 40 KBS 53/35 40 Wall ball 20/14 *20min Cap*