Omar CruzRivera

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat345 lbs
Deadlift435 lbs
Clean & Jerk235 lbs
Snatch180 lbs
Front Squat265 lbs
Overhead Squat215 lbs

WODS

09/17/2018
1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





09/18/2018
1.) U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. 
McGhee
30 minute AMRAP 
275/195-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24/20-inch box
*2.) 30 minute Assault Bike 
*3.) 15 minute AMRAP
10 Back Extension 
10 Wall Facing Squats 
10 Tripod to Headstand
10 Barbell Good Mornings 95/65lb




Whiteboard
1+25 Snatch+45m Row with Honey Bunny
1 + 485 dubs w/ Jimbo
Free WOD w Jordan. Did not fuel properly for this day.
1+25 snatch + 76m row
Solo this morning (did half of each movement) Partner WOD also
Oshkosh 5k Terrain Race
Sent it