(240) 317-5303

1 December 2015

 

Skill

Double
Unders Jumping Positions and Hand Position

  

WOD

EMOM 10

Min
Even- 10 T2B

Min
Odd- 30 Double Unders

 

Strength

Find
heavy 5 rep Deadlift

30 November 2015

Skill

Spend
time on Airsquat as group

 

WOD

Teams
of 2 for time

 

50
Push Press

One
partner must hold handstand against wall while other partner works. They can
switch when they want.  Reps only count when partner is in some form of handstand.

Then
Run 800m together

 

75
FS

1
Person must hold plank position while other one works same concept as above

 

 

 L3)95/65

 L2)75/55

 L1)45/35

27 November 2015

Skill

Clean and Jerk

 

Hero WOD

 

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 April 23, 2005.

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

 

Five rounds, each
for time
, of:

135 pound Power
clean, 5 reps

135 pound Front
squat, 10 reps

135 pound Jerk,
5 reps

20 Pull-ups

 

Rest 90 seconds between rounds

 

Score each round

26 November 2015

 

Skill

Max Vertical
Jump

 

WOD

“Bye Bye Turkey”

1) 1X500M Row @
90% – rest 1:1

2) 1X500M Row
All Out – rest 1:1

3) 1X500M Row @
90% – rest 1:1

4) 1X500M Row
All Out – rest 1:1

5) 1X1000M Row
@ same pace as #1

25 November 2015

 

Skill

Tabata Sit Ups

WOD

 

4 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

24 November 2015

 

Skill

Toes to Bar

 

WOD

30 Calorie Row

30 Wallballs (20lbs,
14lbs)

30 Toes to Bar

30 Deadlifts
(185lbs, 135lbs)

30 Burpee Box Jump Overs (24″,
20″)

30 Deadlifts

30 Toes to Bar

30 Wallballs

30 Calorie Row

23 November 2015

Skill

Max Broad Jump

 

Strength 

Work up to heavy triple on BS

Then

3x Sled Push down and back at body weight
(Sled=90#)

 

Work=Rest

18 November 2015

 

Skill

5 sets of

L3-6 TTB, 6 C2B

L2-6 KTE, 6 C2B

L1-10 Kneeups 5
self assisted Pullups

 

WOD

Work to heavy 1 clean with a 3 sec pause
below the knee

Spend time on good positions

17 November 2015

Skill

Rowing EMOM 6 (14 cal/10cal)

 

WOD

3 rounds for time of:

Row 500 meters

21 burpees

95-lb. thrusters, 12 reps

 

L3)95/65

L2)65/55

L1)45/35

16 November 2015

 

Strength

Work to a heavy

1 Power clean

2 Hang Squat clean (1 from Hip, 1 from
Knee)

 

WOD

 

5 Shuttle runs
in parking lot broken into quarters

(1/4, ½, ¾,
full parking lot)

 

Rest = work

 

Record five
times, attempt to pace all within 5 seconds