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Friday 10/6 WoD

5
Oct

Friday 10/6 WoD

WOD

FITNESS
“Emily” modified
8 Rounds
For Total Time:
30 Double Unders
15 Pullups
30 Squats
100m Run
2:00 Rest

PERFORMANCE
“Emily”
10 Rounds For Total Time:
30 Double Unders
15 Pullups
30 Squats
100m Run
2:00 Rest

TIMECAP: 52:00

“Emily”
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.

TIMECAP: 52:00
GEAR: 3

SCALING GUIDE

  • This workout is A LOT of volume. Scale liberally! Many athletes will want to suffer through this as RX’d even if they should not, because it’s a hero workout – encourage these athletes to focus on pushing the intensity instead of slogging through the volume.
  • Double Under: Athlete should be able to complete each round of 30 double unders in no more than 45 seconds. Scale repetitions accordingly. Scale movement to single unders, reps selected to fit within the same time frame.
  • Pullup: Athlete should be able to complete each round of 15 pullups in no more than 45 seconds. Scale repetiitons accordingly. Scale movement to jumping pullups, reps selected to fit within the same time frame. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves (especially important with so many reps!)
  • Squat: Athlete should be able to complete each round of 30 squats in no more than 60 seconds. Scale repetitions accordingly. Scale LIBERALLY to avoid debilitating soreness, 300 is A LOT of squats!
  • Run: Athletes should be able to complete 100m run in no more than 40 seconds each round. Scale distance accordingly.

 

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