Monday 2/17/2014 CrossFit Workout of the day
Warm up
5 Min AMRAP
5 Squat Stretches
5 Inch Worms
5 Scorpion Stretches
10 Pass Thru’s (PVC)
then
with an empty barbell
2 sets of
5 Power Cleans
10 Front Squats
5 Jerks
5 pull ups
Workout prep
take 10 mins to build up to working weight
do the above complex no more than 4 sets
Training (Met-con)
Happy Presidents day!
HERO WOD
“Hammer”
5 Rounds for time of:
5 Power cleans (135/95)
10 Front squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90 seconds between rounds
Post time of each round to comments.
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.
2014 02 16
17:03 #45. Had to sub ring rows for pulls ups on the last round. Awesome WOD for an inspiring hero. .
19:16 RX
Proud to have ripped my hand and bled on the pull-up bar for this Hero.
well worth the pain of not being able to move my forearms this morning.
22:20 RX, Inspiring WOD!
18:06 @95# with ring rows. Proud to honor a true hero.
DNF or “finished” in an hour and a half with substitutions, depending on how you count.
At EVF:
Four rounds + (5 power cleans + 10 front squats + 5 jerks) done at 26:04, a minute and four seconds after time called.
At home:
Knocked out a hundred pushups to make up for the missed 20 pullups, because it seemed like the right thing to do.