WOD 02.21.21
Strength:
Turkish getup, 4-4-4-4-4, (2 each side)
WOD:
AMRAP in 12 minutes:
15 Russian swings, AHAP
15 Kettlebell bell goblet squats
10 grappling shoot throughs
Post loads and rounds to beyond the whiteboard.
WOD 02.20.21
Midline:
Amrap in 12 minutes
20 Contralateral dead bugs
10 side plank with reach under (R)
10 side plank with reach under (L)
20 supermans
WOD:
Amrap in 15 minutes:
21/14 machine calories
14 Box jumps, 24/20 inches
7 Toes to bar
Post rounds to beyond the whiteboard.
Forged Friday
WOD:
“Omar”
For time:
95 pound barbell Thrusters, 10
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 beyond the whiteboard.
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.