3 Jun 13 “5 Tons” WOD

Warm Up: 3 Gassers, 1 min twisted pushups, 1 min pvc pass throughs, Burgener warm up

Mobility: Roll then banded hip openers, banded sampson stretch, banded tricep & shoulder stretch

Review:  WOD movements Clean & Jerk, Snatch

Strength: 7 Min EMOM 50M Sprints

WOD: Lift 10,000 pounds ground to overhead.

Each lift must start at the ground and end with locked out arms overhead.  For example, you can use 95 pounds and 95lbs x 106 lifts = 10070 lbs lifted, gotta lift it 106 times.  If you use 50 pounds, its 200 lifts. If its 200lbs, you are done in 50 lifts.

30 May 13

Mobility: T-spine stretch and roll, banded shoulder stretch

12 Min AMRAP:

12 V-ups

Burpee broad jump (red to red)

12 KB Snatch (6 ea. arm)

Burpee broad jumps (red to red)

Hammer Time: 29 May 13

Mobility: Calf and IT band roll,  Banded posterior Chain and Hip mobility

“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

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.