Call Us: (918) 706-5581

WEDNESDAY – 11.12.2015 HERO WOD “HAMMER”

10
Nov

WEDNESDAY – 11.12.2015 HERO WOD “HAMMER”

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.

WARM UP
2 Rounds
20 Jumping Jacks
5 Power Cleans
5 Front Squats
5 Jerks
Barbell

SKILL
Kipping

WOD
“Hammer”
Five rounds, each for time, of:
95/135 pound Power clean, 5 reps
95/135 pound Front squat, 10 reps
95/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

L2
75/115
15 Pull Ups

L3
65/95 Scaled
10 Pull Ups

*Scale the Pull Ups and the weight if you need to. This is high volume pull up and longer WOD do what you can that’s what it is truly about.

Leave a Reply