WOD

WOD: May 14th, 2018

FUEL OF THE DAY:
Pre – METCON
Protein / Carbs


STRENGTH:
Deadlifts – 5 x 3

Every Minute On the Minute x 10min:
Min 1-5
10 – Kettlebell Swings 70/53
2 – Burpees
*Decrease KBS by 2 each min / Increase Burpees by 2 each min
Min 6-10
2 – KB Swings
10 – Burpees
*Increase swings by 2 / Decrease burpees by 2


FUEL OF THE DAY:
Post – METCON
Protein / Carbs

WOD: May 12th, 2018

10min AMRAP of:
150m – Row
Burpee Box Jumps –  For Reps
Partner 1 starts on the rower
Partner 2 accumulates as many BBJ until P1 completes the row.
Switch and repeat for 10 minutes.
SCORE IS TOTAL Burpee Box Jumps

WOD: May 11th, 2018

Hero 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.

 

WOD: May 10, 2018

FUEL OF THE DAY:
Pre – Strength
Protein / Fats
________________________________________
Bench Press
2 x 10
2 x 5
2 x 3

15 Min Practice:
HSPU Progression
:30 Double Unders

________________________________________
FUEL OF THE DAY:
POST – Strength
Protein / Fats

WOD: May 9th, 2018

FUEL OF THE DAY:
Pre – Conditioning
Protein / Fats


Run
8 x 100m
4 x 200m

3 Rounds Of:
25 – Sit Ups
15 – T2B
:40 sec Plank Hold

800m – Run


FUEL OF THE DAY:
POST – METCON
Protein / Carbs  (yup carbs)

WOD: May 7th, 2018

F.O.D.
Pre – Strength
Protein / Fats


STRENGTH
Press – 3×12

For Time:
500m – Row
20 – Box Jumps
20 – DB Push Press (Each)
20 – Box Jumps
500m – Row


F.O.D.
POST – Metcon
Protein / Carbs

WOD: May 5th, 2018

Partner de Mayo!

20min AMRAP of:
10 – Sumo Deadlift High Pulls 75/55#
10 – Pull Ups
400m – Run
*Partners will alternate between the movements. Once both have completed both movements
partners will run 400m together.

WOD: May 4th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


HERO WOD 
“RAHOI”

12min AMRAP of:
12 – Box Jumps 24/20″
6 – Thrusters (95/65#)
6 – Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: May 3rd, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


5min AMRAP
50 – Dubs
10 – T2B
REST 2min
5min AMRAP
10 – Push Press 95/65
20 – Cal Row
REST 2min
5min AMRAP
20 – Sit Ups
10 – Push Ups


FUEL OF THE DAY:
POST – METCON
Protein / Carbs