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

11-08-18: NFT Thursday

Thrusters:
5 Attempts for a 3RM from Ground

WOD:
7 RNFT
5 CG Bench
25 Flutterkicks 2ct
10 V Sit Ups

11-07-18: 3 AMRAPs

Squat Snatch
5@35%
4@45/55%
3@65/75%
2@85%

WOD:
8′ AMRAP
50 DU / 150 Singles
30 DB Snatch 55/30
30 HSPU
Rest 3′
8′ AMRAP
50 DU / 150 Singles
30 DB Snatch
30 TTB
Rest 3′
3′ AMRAP
15 DU / 45 Singles
10 Goblet Squats

11-06-18: 2 Minute to Win It

Deadlifts:
10 @35/45%
8@55/65%
6@75%

2 Rounds
2:00 EMOM
Assault Bike
Rest 2:00
Box Jump Overs
Rest 2:00
Burpees

11-5-18: 10 AMRAP

Squat Clean & Jerk Wave
5@50%, 4@60%, 3@70%
5@60%, 4@70%, 3@80%

8′ to Find Max
2 DL + 2 Power Clean + 2 Front Squat + 2 Jerks

10′ AMRAP:
30 Wallballs  
20 Plate Sit Ups  45/35
10 DB STO Right  70/45 // 55/35
10 DB STO Left

10-26-18: DL , Box Step Over

Skill:
Deadlift
8@45%
5@55/65/75/80/85%

WOD:
3 RFT 
25 DL 185/105
20 Box Step Overs 55/35 DB

10-25-18: Run, Jump, Run

Skill:
5 CG Bench Press
8 DB Row per Arm
x 5 Rounds
Go up on Bench, Same Wt on DB Each Round

WOD:
1 Mile Run
300 DU / 750 Singles
1 Mile Run