Bench Press

2-2-2-2-2-2-2

For Time:

21-15-19

Power Clean, 95lbs.

Overhead Squat, 95lbs.

SDHP, 95lbs.

*NO 8pm class tonight

Push Press:

10-3-20-2-30-1

5RFT:

10 Toes 2 Bar

20 Hand-release Push Ups

30 Pull Ups

40 Squats

Hope everyone had a good Christmas. Let’s get back at it.

Strength:

Front Squat: 2-2-2-2

WOD:

AMRAP in 15mins.

3 Muscle-Ups

6 Box Jumps

9 Burpees

There were a total of 16 people who confirmed for tomorrow so unfortunately yours truly has to sit out. Kinda bummed but I do it for my people. I’ll announce the exercises and total repetitions tomorrow. And format. It took me hours to decide the teams. Good luck. I believe they are pretty even. I don’t wanna hear any complaints. These aren’t the CF Games. It’s a garage, bro.

Alright here are the teams:

*UPDATE: 3 people dropped. I’m in. Teams have been updated.

WOD will be for time. The exercises will consist of ROWING, PUSH UPS, BOX JUMPS, SQUATS, PULL UPS, and/or KTE’S. The rep count will be announced at the g’rage.

**UPDATE: Here’s the WOD:

For Time: Row 2000m, 200 Push Ups, 300 Squats, 100 KB Swings, 100 Pull Ups, 75 Burpees, 100 Box Jumps, Row 2000m

Rules:

Complete the reps as a team together.

Only 1 team member can only be moving at a time.

Everyone must participate in each exercise with a minimum of 15 reps.

*Tomorrow we’ll be doing a team WOD. We’re looking at 4 teams all together. The heats will be at 5:30 and 7 tomorrow night. I’ll designate each of you a time slot and then hopefully divide the teams up evenly. It should be a lot of fun going into the Christmas weekend.

-D.Stizzle

WODDDDDDDDDDDDD:

AMRAP in 20min.

7 DB Squat Cleans

7 Renegade Rows (each side)

7 Grasshoppers (each side)

**NO FRIDAY EVENING CLASSES

WOD:

Complete the following 2 couplets FOR TIME:

21-15-9

Manmakers (65/33)

KTE’s

21-15-9

Med Ball Cleans (20/10)

KB Swings

*Gotta say congratulations to Grgas for getting his first muscle-up tonight. Well done, G!

**NO FRIDAY EVENING CLASSES THIS WEEK

Strength:

Overhead Squat: 4-3-2-1

WOD:

AMRAP in 15mins.

5 Burpee Box Jumps

8 Ring Dips

11 Squats

Hero WOD – “Hammer”

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.

5RFT:

5 Power Cleans, 135lbs.

10 Front Squat, 135lbs.

5 Push Press/Jerk, 135lbs.

20 Pull Ups