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Warm Up:
30-20-10 Air Squats Good Mornings Find Your 1 Rep Max Back Squat Then Post Max Conditioning Wod 3 min Amrap 12 calories Assault Bike 12 Power Snatches (40%) 3 min rest 3 min Amrap 12 calories Assault Bike 8 Power Snatches (50%) 3 min rest 3 min Amrap 12 calories Assault Bike 4 Power Snatches (60%) Recovery 21-15-9 Sumo Deadlift High Pulls (KB) Russian Twists
2 Comments
Name/Category Event1 Event2 Event3 Event4 Total/Rank
Beginner Ambrosia 11:52=2 2:50=3 60#=5 240=3 13=3 Brigida 14:45=6 3:38=5 75#=3 140=6 20=5 Heather 13:57=5 4:18=6 65#=4 184=5 20=5 Kathy 12:45=4 2:48=2 50#=6 200=4 16=4 Kelly 12:24=3 2:32=1 85#=1 265=2 7=1 Marissa 11:11=1 3:17=4 80#=2 325=1 8=2 Scaled Women Annie 10:04=4 2:35=2 70#=5 2+467=2 13=3 Asia 8:27=1 2:34=1 100#=1 2+513=1 4=1 Darby 9:41=3 6:08=6 85#=3 2+345=4 16=4 Heidi 9:39=2 3:16=3 90#=2 2+162=5 12=2 Joan 10:24=5 3:27=4 80#=4 2+327=3 16=4 Stef 10:48=6 3:59=5 67#=6 2+50=6 23=5 Scaled Men Brett 83 reps=2 11:15=2 65#=1 1+502=2 07=2 Mike 14:23=1 3:36=1 0#=2 2+135=1 05=1 O'Rx Women Brooklynn 12:07=1 5:09=1 70#=1 ????=1 04=1 Rx Men Brandon 9:07=1 6:37=2 0#=5 5+15=1 09=2 Kevin 14:02=4 8:49=4 0#=5 3+15=4 17=4 Larry 14:20=5 12:20=5 95#=2 2+20=5 17=4 Levi 10:21=2 5:09=1 165#=1 4+20=2 06=1 Mack 11:04=3 7:13=3 95#=2 3+16=3 11=3 Warm Up:
15-12-9 Band shoulder Press Hollow Rock 15 min AMRAP 10 Push Jerk @ 65% 15 GHD Sit-up Recovery 5 Rounds 5 Deadlifts 10 Burpees 10 Sit Ups  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. Emily 10 rounds for time of: 30 Double Unders 15 Pullups 30 Air Squats 100-m Run Rest 2 minutes Recovery 5 Rounds 10 Air Squats 10 Push Ups 10 Back Extensions 10 GHD Sit Ups 10/15
Emily 10 rounds for time of: 30 Double Unders 15 Pullups 30 Air Squats 100-m Run Rest 2 minutes 10/16 15 min AMRAP 10 Push Jerk @ 65% 15 GHD Sit-up 10/17 Max Back Squat Ryan WOD 10/18 Baseline For time 500 Meter Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups 10/19 5 Rounds 20 Snatch @ 55% 30 Ski Jumpers 20 Ring Rows 10/20 "RJ" Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Pushups 10/21 30 Squat Clean @ 65% Hey Guys,
Today is the Fitch Best competition. Come on down and cheer everyone on! -C- Warm Up:
4 Rounds 5 Band Y Pull 5 Burpees "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Recovery 2 Rounds Row 500 Meters Run 400 Meters Warm Up:
2 Rounds 20 cal Assault Bike 10 Band shoulder Press 4 Rounds Row 500M 15 Dumbbell Thruster 25% max thruster each hand Recovery 2 Rounds 35 Air Squats 25 Push Ups 15 Pullups Warm Up:
21-15-9 Hip Extensions Band Face Pulls Alpine 6 rounds 45 seconds max Tire Flips 45 seconds max Shoulder Press @ 55% 3 Minute Rest Recovery 21-15-9 Squat Jumps Ring Dips |
