Blog

Sunday 27th September

Hero WOD ‘Hammer’

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.

5 Rounds For Time:

5 X Power Clean @60/40kg (Odds)
10 X Front Squat @60/40kg
5 X Jerk @60/40kg
20 X Pull-Up* (Evens)

Rest 90s Between Rounds

Time Cap Per Round (Not including Rest): 4.5 Mins

Overall Time Cap: 30 Mins

*Scaling: Low Bar Pull / Strict Ring Row

Saturday 26th September

Team WOD

For Time In Pairs:

*Spilt Reps Between You

2 Rounds:

100 X Air Squat
80 X DB / KB Deadlift (2 X 25/17.5kg DB / 2 X 24/16kg KB)
60 X Box Jump
40 X HSPU / Pike Push Up / Z-Press

Then…

150/100 X Cals (Boy + Girl = 125 X Cals)

Score = Time

Friday 25th September

A.

Strength – Back Squat

4 X 4 @RPE 8
Rest 60-90s Between Sets

B.

Metcon

For Time:

21-15-9

Thruster @42.5/30kg
Toes To Bar / Strict Toes To KB

Time Cap: 8 Mins

Thursday 24th September

Barbell – Clean

A.

Establish a 1RM Clean

Or…

Work on Mobility & Technique

B.

Accessory – Clean Pulls

3-4 Sets:

3 X Clean Pull @85-90% of 1RM

Rest as needed

Wednesday 23rd September

A.

Strength – Ring Muscle Up / Pull Up + Ring Dip

12 EMOM (4 Sets):

1- Ring Muscle Up OR 30s Strict Pull Up* + 30s Strict Ring Dip* (Odds)
2- Hollow Body Rock / Tuck Hollow Rock (Evens)
3- Rest

Scaling Options:
*Pull Up = Low Bar Seated Pull Up / Banded / Strict Ring Row
*Ring Dip = Box Dip / Push Up / Push Up to Box

B.

Metcon

3 Rounds For Time:
30 X Wall Ball @9/6kg
15 X Burpee
200m Run

Time Cap: 12 Mins