Friday. Squat and chipper

E.M.O.M. For 12 minutes

3 back squats 

Should be a moderate to heavy weight for all sets


50 Box jumps 24/20

40 Sumo dead lift high pull 75/55

30 Thrusters 75/55

15 Muscle ups, bar or ring or mix 

Thursday open gym 9-12

Thursday September 21


E.m.o.m for 30 minutes

Minute 1- 6 power  clean 165/125

Minute 2 - 6 ring dips or 12 push ups

Minutes 3 -10 burpees

Post wod work

4- 50 M

1/2 body weight sled sprint



E.M.O.M. for 15 Minutes

2 Touch and go power snatch. Try to increase in load every few minutes. 

Goal should be perfect form and receiving the bar at different depths as the load increases. 



Every 3 minutes for 6 rounds 

400 M run

Try to meet or beat you best time, try to get as much rest as you can before the next round. 


Tuesday. Hero wod.

50 Minute time cap. Try to set a goal for how long a round will take and try to stay consistent. Scale as needed! Enjoy!!!


10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.

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.



Clean, can be squat or power. 

3 sets of 3 reps at 65-70% of max

3 sets of 2 reps at 80-85% of max

3 sets of 1 at 85-90% of max



4 Rounds of

15 Front squats 95/65

15 Burpee over bar


Post wod core 

30 toes to bar

Try to get them done in as few sets as possible.