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 Post time to comments 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. Let us never forget the cost of freedom!
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10 min Double Under training (Try to set new single round PR) AMRAP 12 min Start at 4 and increase by 2 reps each round of Deadlift (155/95/65) Pull Ups DU’s Post Du's and rounds completed to comments For Time 100 DB (35/20#) Man Makers Post Time to Comments. (see video for man maker demo) Find 3RM clean & Jerk Then “Grace” For time: 30 clean & Jerk @ 135/95 or 75% 3RM Post time to comments. Enjoy! 3 rounds for time of: 1k run 40 Kb clean & jerk (55/35) Post time to comments Part 1 -
Find your 3RM Snatch Recover as needed and then: Part 2 - 18 Min AMRAP: 12 -Chest to bar pull ups 12 -Ring Dips 12 -Hang Snatch (95/65) Post snatch weight & AMRAP time to comments For time:
5 rounds 1 min each of: GHD Hip Extensions Jump rope KB swings Burpees Post total reps to comments 100 of each for time of:
Squats Push Ups Ring Rows Jump Squats 5-5-5-5-5 Back Squat (immediately after completion of squats do 5 max effort vertical jumps) Post total weight to comments 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. |
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