5-8-2013

Sports Day
Go play sports!

Extra Credit WOD:
Grace
30 Reps For Time
Clean and Jerk (135/95)

5-7-13

Strength WOD: 

Weighted Push-Ups: Five sets of Six

WOD: 

12 Minute AMRAP

10 Overhead Lunges with plate (45lb/25lb)

15 Burpees on to plate  (Finish by jumping on plate and extending hips)

5-6-2013

Strength/Skill

Power Clean (2-2-2-2-2-2-2)
Touch and Go

WOD:

On the Minute for 15 minutes

3 power cleans
(as heavy as you can go for 3 touch and go)
10 push ups or ring dips

5-4-2013 and 5-5-2013

Rest days.

5-3-2013 Hero WOD

"Hammer"

5 Rounds (each for time w/ 90 sec rest between)
135 lb Power Clean: 5 reps
135 lb Front Squat: 10 reps
135 lb Jerk: 5 reps
20 Pullups

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.

5-2-2013

Strength/Skill:
10 min to find 1RM Power Snatch

WOD:
5 Rounds
10 Toes to Bar
10 Power Snatch
10 Wallballs

5-1-2013

Sports day.