"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.

For time:

10  95/65 pound barbell Thrusters

15 Bar-facing burpees

20  95/65 pound barbell Thrusters

25  Bar-facing burpees 

30  95/65 pound barbell Thrusters 

35 Bar-facing burpees

Thursday

We are going to start having skill development on Thursday nights.

Tomorrow

Burgener Warm Up - Snatch

-then-

Snatch Work

Snatch Press

Snatch Balance

1st pull

2nd Pull

Mid Thigh

High Hang

Squat Snatch

* Keep a weight that you are able to keep form with.

Just a reminder guys. We will not have open gym this Sunday the 26th due to Billy Parrish's baby shower. Thank you 

20 Minute of skill review for:

Squat Clean

Front Rack Lunge

Jerk

-then-

1 Rep EMOM (every minute on the minute) for 20 minutes

Barbell Complex

1 squat clean + 2 Front Rack Lunges + 1 jerk = 1 rep

*Start with a light weight for form and work up to a 80 to 90 percent of your 1 rep jerk.

Strength

5 x 5 Weighted Pullups

-then-

"Death by 10 Meters"

1st minute - 1 ten meter sprint

2nd minute - 2 ten meter sprints

3rd minute - 3 ten meter sprints

etc....... continue up the ladder until you cannot make the minute 

Lets get the week started with a chipper

For Time:

Row 400 Meters

10 Over Head Squats 95/75, 75/55

10 Burpee Box Jumps

10 Thrusters 95/75, 75/55

10 Power Cleans 95/75, 75/55

10 KB Swings 53/35

10 Sumo Deadlift High Pulls with the KB 53/35

10 Toes to Rings

10 Chest to Bar Pullups

Open Gym

3:00 to 5:00

We will be closed on Saturday to help support the Northwest Arkansas Fitness and Health Foundation's 2013 Pump and Run.  The event starts at 7:30 and several of our members are competing in the event.  Come enter or cheer on the athletes.  This organization raises money for many of our local charities.  There are lots of events going on for the entire family.  Come check out our Terra-Firma tent or enter our 1000 meter row contest.

https://www.nwafitnessandhealth.com/PRORulesRegs1.asp?FromWhere=EventDay.asp