Monday 17th September

Strength

3 rep max weighted pullup


WOD

'DT'

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

Wednesday 12th October

Strength

3RM thruster

WOD

'Fran'

21-15-9

Thrusters 42.5kg/30kg
Pullups

Tuesday 11th October

Strength

Work upto a 3RD Hang Snatch

WOD

10-9-8-7-6-5-4-3-2-1

Power cleans @ 60kg
Ring Pressups

Monday 10th October

WOD

3 rounds for time:

6 back squat (at bodyweight)
12 box jumps 30"/24"
200m run
6 muscle ups

Friday 7th October

Strength

3RM Press

WOD

'Stacey'

150 squats
2000m row
150 squats

Wednesday 5th October

WOD

'Hammer'

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


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.

3rd October 2011

WOD

'Filthy Fifty'

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders