Thursday September 14, 2017

Quite possibly the funnest partner workout we’ve ever done. And for such an amazing human. See below.

Partner Emily

10 rounds for time of:

30 double-unders

15 pull-ups

30 synchro squats

100-m sprint together*

Double unders and pull-ups can be split however but the squats and sprint are done together.*both partners hold onto a single ring

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track

Wednesday September 13, 2017

Skill: push jerk

5-5-10

Use the first two sets of 5 as feeler and prep sets so that you can get the heaviest set of 10 possible.

WOD

60 cal row

45 kb swings 53/35

30 burpee box jumps 24/20

15 below the knee hang power cleans 185/125

Tuesday September 12, 2017

WOD:

100 abmat sit-ups

30 ground to ovhd 135/95

Run 800 m or row 1000m

Accessory

4×12 seated db press

3×8 seated db hammer curl

2×4 wall walk(nose to wall if possible)

Monday September 11, 2017

Today is 9/11. In honor of our fallen countrymen we will workout a little harder, complain a little less, and show an abundance of love to those around us.

Skill:

Double KB Front squat w/3-4 second eccentric(lower)

4 sets of 6-8 reps

WOD

“Fran54”

21-18-15

Thrusters 95/65

Pull-ups

10 min cap.

Scale to a load that allows you to finish thrusters in two sets on the 21 round. For the pull-ups the band is a good modifier and will help you get through. In the middle round of 18 stay focused because this is where you will lose time. When we lose time often times we lose intensity. It’s okay not to attack this like a competitor if your not a competitor. But don’t attack it with out any sense of urgency because if you want the results you got

Friday September 8, 2017

Skill

10 min EMOM

Pick one:

-:30 dubs

-:30 of dub practice

-:30 of no push up no jump burpees

Partner WOD*:

5 min AMRAP cal row

5 min AMRAP deadlifts 225/155

5 min AMRAP box jumps 24/20

5 min AMRAP Ovhd squats 135/95

*One athlete working at a time.