Clusters
1min amrap 90sec rest
Set 1: 135/95
Set 2: 155/105
Set 3: 185/115
Set 4: 205/135
16min Amrap
20 Alt DB Snatches 50/35
15 Box jumps 24/20
10 cal Bike
5 Ring M.U.
3 to complete
200m run
15 Burpees
4min to complete
400m run
20 Burpees
6min to complete
25 Burpees
Rest 3 min
4 Rounds
1min max Wall Balls
2min rest
Then 3min max
V-Ups
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
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 team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
Teams of 2
19min follow the leader
5 P. snatches 95/65
10 Push Ups
15 squat Jumps
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
8 sets
200m run
30 single DB lunges 50/35 (carry on shoulder any way)
15 Burpees
Rest 90sec
8min to perform
30 Squat Snatches @ 135/95
4 sets
5min amrap 2min rest
7 Hang P. cleans 155:105
14 Step Ups
21 V-Ups
21-15-9
•HSPU
•ring Dips
•push-ups
Then
50-40-30-20-10
•Dubz
•sit-ups
Rest 10-15min
Finisher
75 wallballs for time
4min cap
Warm-Up:
2 Rds
200m Jog
10 WB(light)
10 Mtn Climber on WB
20 Toe Taps on WB
WOD
Every 8min for 5Rds…
400m Run
15 Unbroken DB Thrusters
400m Run
800m Run
then…
3 Rds
5 Burpees
10 Sit-Ups
30 High knees in place
WOD
3Rds of each section before rotating
2min:1min Rest
A. 15/10 Cal Row
Max Burpee over rower
–Rest 1min—
B. 18/12 AB
MAx Reverse Burpees
–Rest 1min—
C. 200m Run
Max Burpee Broad Jumps
Core:Finisher:
3rds, 30s Each
-Plank Dips
-Side Plank
-Rev Plank Leg lifts
-Side Plank
-1min Rest
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