11-30-18: 3 Round Friday

WOD:
3 Rounds – For Time Each Round
50 Abmat Situps
30 Sumo Deadlifts  88/70
10 Goblet Squats
1000m Row
Rest 5:00ish

11-29-18: Bear Hug your Ball

WOD:
7 RNFT
3 CG Bench Press
6 DB Row Each Arm
150′ DBall Carry
10 Airsquats

Plate Transfer:
6 Plates Over and Back x 4

11-28-18: WOW Wednesday

1. Hang Squat Clean & Push Jerk
Wave I:  5@50%, 4@60%, 3@70%, 2@80%
Wave II:  3@70%, 2@80%, 1@90%

2. Three Rounds for Time
8 Touch & Go Power Cleans @ 60%
5 BMU / 15 TTB

3. Metcon:
20′ AMRAP
50 DU 
20 HR Push Ups
10 Hang Cleans  165/105
50 DU 
20 HR Push Ups
10 Front Squats
50 DU 
20 HR Push Ups
10 Shoulder to Overhead

11-27-18: 7 Rounds!

Backsquats:
8@45%
5@55, 65, 75, 80 & 85%

WOD:
For Time – 24′ Time Cap:
20 Wallballs – Choose a Weight You Can Go UNBROKEN
15/10 Cal Row
7 SDHP  53/44

11-26-18: Monday Funday

Power Snatch:
Wave I:  5@55%, 4@65%, 3@75%
Wave II:  4@65%, 3@75%, 2@85%

5′ AMRAP
3 Touch & Go Squat Snatch @60%
3 HSPU (6″/4″ Deficit)
8′ AMRAP
8 TTB
8 Box Jumps  30/24

11-16-18: Cash in Cash out

Skill:
Push Press
8@45%
5@55/65%
3@75/85%

WOD:
Buy In – 20 Burpees
20-15-10-5
Power Cleans  135/85
HSPU
Cash Out – 20 Jerks
2 Burpee Penalty for Dropping Bar in Set

11-14-18: NFT Day

Speed Clean Ladder EMOM
10 DU / 20 Singles
LIFT!  Start at 50% and go up each round

WOD:
10-8-6-4-2
CG Bench
45-35-25-15-5
Airsquats
10 one arm KB side Bends per Side  53/4/35

11-13-18: 6 AMRAP

Backsquats
5 x 40%, 50%, 60%, 70%
Pause at Bottom of Each Rep

6′ AMRAP
2-4-6-8-10….
Deadlifts
Hang Power Cleans
Burpees Over the Bar
155/105
115/85
95/65

11-12-18: Veterans Day “Hammer”

US Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25h Infantry Division (Stryker Brigade Combat Team), based out of Ft. Lewis, WA, 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.

“Hammer”
5 RFT
5 Power Cleans (135/95, 115/75, 95/65)
10 Front Squats
5 Jerks
20 Pull Ups
Rest 90 Seconds

11-09-18: GG Masters WOD

10′ AMRAP
60 DU / 120 Singles
40 Wallballs  
20 KB Swings American   70/53
10 Snatch  115/75 //  75/45
25/15 Row