Wednesday April 9, 2014

Barbell Work:

7X1 Snatch Balance+1 Overhead Squat @ 80% of Snatch 1RM

Strength:

15 Min to establish 3RM front squat

Conditioning:

9 minutes to complete:

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 95/65# in the remainder of the 9 minutes.

Tuesday April 8, 2014

Barbell Work:
7 Min EMOM 3 hang power snatches heavy as possible

Strength:
5X3 Squat Working up to 3RM

Conditioning:
4X400meter sprints 2:1 Rest

Monday April 7, 2014

Barbell Work:

5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.

Strength:

5X5 Overhead Squats

Conditioning:

Elizabeth

21-15-9

Clean 135/85#

Ring Dips 

Saturday March 5, 2014

HERO WOD SATURDAY!!

HAMMER

5 RFT

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

20 Pull-Ups

Rest 90 Seconds       

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday April 4, 2014

PRT

Max Push-ups in 2 min

Max Sit-ups in 2 min

Run 1.5 miles

Thursday April 3, 2014

Barbell Work:
1) EMOM for 5 min- 2 Power Snatches @ heaviest possible

2) EMOM for 5 min- 1 Power Clean & Push Jerk @ heaviest possible

Strength:
Back Squat:1X5@80%, 1X3@85%, 1X2@90, 2X1@100%­ rest 2:00

Conditioning:

4x1k Row, All out effort on every row, rest 2:1 per effort

Wednesday April 2, 2014

Barbell Work:

EMOM for 7 minutes

1 Snatch+ 1 Overhead Squat - moderate weight

Strength:

Push Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning:

Helen:

3 Rounds for time

Run 400 meters

21 kettlebell swings 53/35

12 Pull-ups