Quite possibly the funnest partner workout we’ve ever done. And for such an amazing human. See below.
10 rounds for time of:
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
Skill: push jerk
Use the first two sets of 5 as feeler and prep sets so that you can get the heaviest set of 10 possible.
60 cal row
45 kb swings 53/35
30 burpee box jumps 24/20
15 below the knee hang power cleans 185/125
100 abmat sit-ups
30 ground to ovhd 135/95
Run 800 m or row 1000m
4×12 seated db press
3×8 seated db hammer curl
2×4 wall walk(nose to wall if possible)
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.
Double KB Front squat w/3-4 second eccentric(lower)
4 sets of 6-8 reps
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
10 min EMOM
-:30 of dub practice
-:30 of no push up no jump burpees
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.