Monday 10, June 2013

Skill:

Rope climbs - all week

*** Guy's skill work is here for a reason - we need to practice what we SUCK at! As well, as knowing that if you see it for a week you are going to see it real soon in a WOD - I would hate for you to ignore the skill work all week then comes up a workout with the movement in it, and you stand there looking at your coach for an alternate movement... WORK ON YOUR SKILLS!!!

Strength:

Back squats

3-3-3

*** We just came off of assessment week - where we should of found our 1 rep maxes for all our major lifts - if you did not, use this week to find it as our strength protocol changes next week and a true 1 rep max is going to be VERY beneficial to you!

Stabilizer:

100 old school sit ups

Metcon:

"Omar"
For time:
95 pound barbell Thrusters, 10 we did 45/35kg respectively
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.

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.