WOD

Hammer” HERO WOD

Five rounds, each for time, of:
Power clean, 5 reps 135/95
Front squat, 10 reps135/95
 Jerk, 5 reps135/95
20 Pull-ups
Rest 90 seconds

Post time of each round

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.

 

Strength

Dips or rig dips BODYWEIGHT

5 rounds to failure rest 1 min between rounds

WOD

3 RFT

10 KB swing 70/55

20 Burpees

30 Ball slams 30/20

40 Sit-ups

“Fight Gone Bad!“

Three rounds of:
Wall-ball  20/14(Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CASH-OUT: 1000m Run (Stop & Shop Loop: left on Benson, Right on Merrick, Right on Smith, Right on Hewlett)

Strength:

Deadlifts: 5-5-3-3-1

WOD

10-1 Hang Clean (135/95)

1-10 HSPU

Strength:

Squats: 5-5-3-3-1

WOD

3RFT

21 Power Snatch (95/65)

400m Run

Cash-Out: 50 Knees To Elbow

WOD

“The Admiral”

3RFT

20 Burpee pullups

20 Front squats(155/105)

20 Box jumps (24/20)

 

“Perceive that which cannot be seen with the eye”

WOD

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

 

Than you to all those who ave served our country

Strength

Weighted plank  3 rounds as long as possible 1min rest between rounds 45/25

 

WOD

20 min AMRAP

10 Strict press(clean first rep) 95/65

10 Burpees

10 Leg raises

10 Push ups

10  KB swing 55/35