WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • Strength
    Back squat 10-10-10
    *across

    Metcon
    4 RFT
    15 Push-up
    20 DB snatch 50/35lb

  • Strength/Skill
    5x
    1 Press
    3 Push press
    5 Push jerk

    Metcon
    AMRAP 8
    :30 Hollow
    15 unbroken Wall ball 20/14lb 10/9'

  • Metcon
    EMOM 20 (alternating)
    5 front squats
    5 muscle-ups

  • Metcon
    For time with a partner:
    225/300-cal row
    – One partner rows at a time; trade off as desired.
    – Non-rowing partner must accumulate :30 plank hold with each transition.

  • Metcon
    For time:
    30 box jumps 30/24”
    1600m run
    10 rope climbs 15’





  • "Emily"
    10 RFT
    30 Double Unders
    15 Pull-ups
    30 Air Squats
    100m Run
    Rest 2 mins

    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.