Thursday, 5 March 2015

Omar

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

A. Every 1 min for 10 mins, alternating between:
Row, 100 m
30 Mountain Climbers

B. “Omar” For time:
10 Thrusters, 95/65 lbs
15 Burpee (Bar Facing)s
20 Thrusters, 95/65 lbs
25 Burpee (Bar Facing)s
30 Thrusters, 95/65 lbs
35 Burpee (Bar Facing)s

Wednesday, 4 March 2015

A. Shoulder Press 6-6-6

Perform reps at 82% of 1RM

B. 

For 12 minutes, as many reps as possible of:
Box Jump, 24/20 in, 2 mins
Wall Ball, 20/14 lbs, 2 mins
Kettlebell Swing, 53/35 lbs, 2 mins
Goblet Squat, 53/35 lbs, 2 mins
AbMat Sit-up, 2 mins
Row (calories), 2 min

Tuesday, 3 March 2015

A. Every 1 min for 10 mins do:
10 Wall Balls, 20/14 lbs
5 Ring Dips

B. For time:
Row, 500 m
— then —
3 rounds of:
10 Front Squats, 135/95 lbs
5 Push Jerks, 135/95 lbs



Monday, 2 March 2015

Back Squat 6-6-6
Perform reps at 82% of 1RM

Rope Climbs, Push-ups and Sit-up (standard)s

4 rounds for time of:
3 Rope Climbs, 15 ft
30 Push-ups
30 Sit-up (standard)s

Friday, 27 February 2015

A. Deadlift 8-8-8
Perform reps at 78% of 1RM

B. 12 minute AMRAP:
30 Row (calories)s
15 Overhead Squats, 115/80 lbs

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