WEEK of WOD's 7.13.20 - 7.18.20

MONDAY, JULY 13th

HAPPY BIRTHDAY CALEB BROWN, MATT LAYTON, WILL TUMLIN, SUSAN PEYRET, and STEVE COOK

A. 15:00-40:00

5 rounds for time:

7 Devil’s Press (50s/35s)

49 Double Unders

-12 minute time cap-

@15:00 to 25:00

B.

In 10 minutes, find a 2 RM Squat Clean

C. 40:00-60:00

3 sets

10 Windshield wipers (floor)

10/10 Bent Over DB Row

TUESDAY, JULY 14th

HAPPY BIRTHDAY MIKE SULKEY

A. 15:00-25:00

Deadlift 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

B. 25:00-45:00

8 sets

300/250m Row (Ski ERG or Bike ERG or AirRunner)

-Rest 1 minute between sets -

* Target time: 60-75 seconds

* Time cap: 90 seconds

C. 45:00-60:00

3 sets

10-12 Dumbbell curls (each side)

15 Russian Twist (each side)

10 Single Arm DB Z-Press (each side)

*Click Workout Prep notes for demos

WEDNESDAY, JULY 15th

A. 15:00-25:00

Front Squat 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

B. 25:00-45:00

12 minute Amrap

21 Wall Balls (20/14)

15 Toes to Bar

9 Burpee to Bar

* Target number of Rounds : 3-5 rounds

* Minimum number Rounds before scaling: 2

* Scaling option

12 minute Amrap

15 Wall Balls (14/10)

12 Hanging Knee Rasies

9 Up Downs

C. 45:00-60:00

3 sets

30 sec Side Plank (each side)

10/10 Alternating Dumbbell Bench

10 Suitcase Deadlift (each side)

*Click Workout Prep notes for demos

THURSDAY, JULY 16th

A. 15:00-25:00

Bench Press 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

* Make sure to have spotter!

-New set every 2 minutes-

B. 25:00-45:00

Tabata style for each movement:

8 rounds for reps:

20 seconds of work

10 seconds of rest

* 1 minute of rest between each set of 8 rounds (time to change to the next movement)

Tabata 1: Push Ups

Tabata 2: Inverted Ring Row

Tabata 3: Stick Sit Ups

Tabata 4: Jumping Split Lunges

* 4 total separate scores for each movement

**Ring row - feet on box, bottom of the rings set to hip height, Shoulder width

* Target number of Reps each set: 10-15 reps per movement

* Minimum number reps before scaling: 7 reps per movement

C. 45:00-60:00

Accumulate 3 Mins of Dead Hang *rest as needed*

5 sets

5 Strict Handstand Push Ups

FRIDAY, JULY 17th

A. 15:00-50:00

For Time:

21-15-9*

Calorie Assault Bike

5-3-1

Power Snatch (155/105)

* Women’s calories 18-12-6

-8 minute time cap-

@12:00

27-18*

Calorie Assault Bike

5-4

Squat Snatch (165/115)

* Women’s calories 21-15

-8 minute time cap-

@24:00

45/36 Calorie Assault Bike

9 Overhead Squats (185/125)

* Target time each set: 6-8 minutes

* Time cap each set: 10 minutes

* Scaling option

Workout:

15-12-9*

Calorie Assault Bike

5-3-1

Power Snatch (115/75)

* Women’s calories 12-9-6

-8 minute time cap-

@12:00

20-16*

Calorie Assault Bike

5-4

Power Snatch (135/95)

* Women’s calories 16-11

-8 minute time cap-

@24:00

36/27 Calorie Assault Bike

9 Front Squats Squats (155/105)

B. 50:00-60:00

3 sets

10 Glute Ham Raises

1 min Sandbag Bear Hug (choose a challenging weight)

SATURDAY, JULY 18th

10:00-60:00

Teams of 2 (1:1)

"EMILY"

10 Rounds (Each)

30 Double Unders

15 Pull Ups

30 Air Squats

100 meter Sprint

* Target time each set: 2-3 minutes

* Time cap each set: 4 minutes

* The Scaling aim is for athletes to maintain a consistent time frame around 3 mins of work.

* Scaling option

Teams of 2 (1:1)

10 Rounds (Each)

30 Single Unders

10 Jumping Pull Ups

20 Air Squats

50 meter Sprint

* Individual Option

10 Rounds

30 Double Unders

15 Pull Ups

30 Air Squats

100 meter Sprint

Background: 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.