Moday

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.

"Hammer"

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 of each round to comments.

Saturday

THERE WILL NOT BE ANY CLASSES TODAY.

The next class will be Monday at 9am.

I am sorry for any inconvenience....

Friday

MAX EFFORT/SKILL DEVELOPMENT
Snatch balance
Power snatch
Snatch (squat)


WOD
3 rounds for time
21 power snatches 75/50
21 pull ups

Post loads and times to comments....

Thursday

MAX EFFORT
Front squat 5,5,5+


WOD
5 rounds for time of
5 burpees
10 weighted walking lunges 55/35lb
15 Kettlebell swings 55/35lb

Post loads and times to comments....

Wednesday

MAX EFFORT
Deadlift 5,5,5+


WOD
5 rounds for time:
10 knees to elbows
15 Sumo deadlift highpull 75lb
20 double unders

Post loads and times to comments....

Tuesday

MAX EFFORT
Shoulder press 5,5,5+


WOD
5 rounds for time
6 split jerks 135/95
9 box jumps 24/18


Poat loads and times to comments.....

Monday

MAX EFFORT
Back Squat 5,5,5+


WOD
3 rounds for time of:
run 400m
15 pull ups
30 push ups
60 squats

You may partition the pull ups, push ups and squats however you desire. i.e. "Cindy" style 3 rounds of (5 10 15)

Post loads and times to comments....