Monthly archives: April, 2017

Joshherowod

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

STRENGTH

3 Position Squat Snatch

Work up to a heavy

WOD

“JOSH”

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups



WOD

(Teams of 2, partner A is pacer)

AMRAP 20

Partner A: 8/8 DB Snatch + 80 ft. DB Goblet Lunge Walk (50/30)

Partner B: Row

*Score is total rounds & total calories on rower*

MIDLINE

4 x :30/:30

Side Plank



 

 

STRENGTH

Power Clean

Work up to a heavy

WOD

AMRAP 10

20 Wall Balls (20/14)

5 Power Cleans (185/125)



 

 

STRENGTH

Push Jerk

Work up to a heavy

WOD

3 Rounds for time

400m Run

21 Toes 2 Bar

15 Hang Power Snatch (75/55)



CONDITIONING

E2MOM x 20 minutes

1. Bike 20/18 Cals

2. 5 Deadlifts (315/205) + 15 Bar Facing Burpees

MIDLINE

Weighted Plank 4 x :45

Ring Supermans 4 x 12



STRENGTH

Back Squat

EMOM x 10

2 Reps

(Final 5 rounds, hit same weight across)

WOD

50 Cal Row

30 Handstand Push-ups

150 Double Unders

30 Handstand Push-ups

50 Box Jumps (24/20)



HeroMichaelBordelon1

 

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.

WOD

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds



WOD

3 Rounds for time

(Teams of 2)

30 Hang Power Cleans (115/75)

30 Handstand Push-ups

15 Synchro Bar Facing Burpees

30 Shoulder 2 Overhead

30 Toes 2 Bar

15 Synchro Bar Facing Burpees



STRENGTH

Back Squat

Work up to a heavy

WOD

4 Rounds for time

21 Wall Balls (20/14)

15 Box Jumps (24/20)

9 Deadlifts (225/155)



 

STRENGTH

Power Snatch

Work up to a heavy

WOD

“Isabel”

For time

30 Power Snatches (135/95)



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