Saturday, 12-28-13
Ten rounds for time of:
12 Burpees
12 Pull-ups
Ten rounds for time of:
12 Burpees
12 Pull-ups
9 min EMOM Min 1 – 18 sit Up Min 2 – 14 Hollow Rock Min 3 – 10 V- Up 5 rounds for total reps 1 min Russian Swings 70/53 1 min KB SDHP 70/53 1 min Walking Lunges 1 min AAB Cals 1 min REST
“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…
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
Tony’s Sushi Saturday night for cocktails @6pm. E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…
July 4th: 9AM class only…partner WOD Power Clean and Jerk 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets (60%x3+1 = 3 cleans 1 jerk) 21-15-9 Power Snatch 75/45 DB Thruster 40/20 Ring Push Up
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2