6.18.12 - "HAMMER"

-5 rounds for time of:

-5 power cleans (135/95)

-10 front squats

-5 jerks

-20 pullups

 *rest 90 seconds between each round. Score is based on each round for time. 


U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort 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.

6.16.12 - Two a Day

WOD #1

-16 lateral box jump burpees (24)

-16 squat clean thrusters (135/95)

-16 chest to bar pullups

-16 hspu

-16 chest to bar pullups

-16 squat clean thrusters

-16 lateral box jump burpees

CLASH COMPETITORS WOD #2

rest a minimum of 2hrs, then;

Every 4 minutes for 4 rounds complete:

-100m run

-15 pushups (games standard)

-2 ground to overhead (155/115)

-15 ring dips

-100m run

-15 pushups (games standard)

-2 ground to overhead

-AMRAP ring dips

*score is determined by the total number of ring dips completed during the AMRAP portion. NO rest time between rounds.

WOD#1 Result: 21:58

WOD#2 Result: 7

6.15.12 - Snatch complex

5 rounds

(1 round = 3 reps of the following complex:  snatch grip deadlift, hang power snatch, squat snatch)

*cannot ditch bar during each round of 3 reps

** work up to the heaviest weight possible

75-95-115-135-155x2(f)

6.13.12 - 8 Minute AMRAP

8 minute AMRAP:

-5 hang squat clean (115/75)

-5 toes to bar

WOD Results: 9 rds + 2 reps

6.12.12 - "NUTTS"

For Time:

-10 hspu

-15 deadlifts (250/175)

-25 box jumps

-50 pullups

-100 wall balls

-200 double unders

-400m run (carrying 45lb plate)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.


He is survived by his parents, Richard and Ethel Jane Nuttall.

WOD Results: 28:07

06.11.12 - OHS (Overhead squat)

3-3-3-3-3

*from the rack

75 -95-115-135-155-(f)175x2

6.9.12 - Randy

For Time:

- 75 Power Snatches @ 75lbs

WOD Results 5:14

4.21.12 - "GRACE"

-30 clean & jerks (135/95)

WOD Results: 3:29

This is from April 21, 2012 but I didn't log it back then and this is one of the benchmarks I'm trying to improve so that why it's out of order.

6.6.12 - Chipper

WOD #1 at 5:30 a.m.

For Time:

-400m run

-100 double unders

-75 squats

-50 pushups (games standard)

-25 kb swings (1.5/1)

-50 pushups

-75 squats

-100 double unders

-400m run

WOD Results: 19:35

WOD #2 at 6:00 p.m.

Back Squat:
1X8 @ 75%,
1X5 @ 80%
1X5 @ 85%,
1X3 @ 90%,
1X3 @ 95%
- rest 1:00-2:00 between sets.

WOD Results: See picture. That was a tough wod. Maybe I should have stuck to the programming instead of taking one part of it and merging it with C3's programming.

6.5.12 - Clean & Jerk

I ended up doing two wods yesterday, that wasn't my intent but I felt good so I thought why not.

WOD #1

Jerk*

3-3-2-2-1-1-1

*from the rack

PR 95-135-155-175--185-195-205 using the push jerk.

WOD #2
15 minutes to establish a 1RM Clean & Jerk.

-then-

3 rounds for time of:

Run 400m
7 Clean & Jerks @ 70% (of above)

I only got to 185 in 15 minutes.

I used slightly more than 70% for the WOD.

My timer malfunctioned so it was somewhere in the 12 minute range at 135.

6.2.12 - Butterfly Pull Up

I basically learned the butterfly pull up on my own. I focused on the leg movement but that sort of made the learning curve harder because I was putting too much emphasis on the hip drive. I think I will reboot and try this method. It seems easier to learn and is more fluid. By easier to learn I mean it takes the legs out of the thought process.