WOD 11.25.14 Tuesday… Holiday Schedule

 

Holiday Schedule

  • Tuesday- 6:00am & 6:30pm
  • Wednesday- CLOSED
  • Thursday- CLOSED
  • Friday- CLOSED
  • Saturday- Team WOD 8:30am & Free intro at 10:00am

 

 

Warmup:

  • 2 min Jump Rope
  • Agile 8
  • 10 Situps
  • 10 superman
  • 10 shoulder shrugs
  • 10 scapular pullups

A. 5 Sets JERK Movement Practice

  • 10 R/ 10 L: Jump, Land, & Recovery Drill
  • 10 Behind the Neck Press + Front Rack Press
  • 20 Walking Lunges – 10/ leg

B. EMOM 5

  • 3/ leg: Jerk

C. 4 RNFT

  • 10 medball push ups (alt 5/side)
  • 20 power Skaters
  • 10 Pullups
  • Run 100m with medball

D. Core: partition as needed

  • 30 Tire Situps
  • 30 dead bugs

 

 

WOD 11-11-13 Monday

wodforwarriors_200

“Armistice”
A. 9 minute AMRAP

  • 100-meter sprint- 11 sit-ups- 11 air squats
  • 100-meter sprint- 22 sit-ups- 22 air squats
  • 100-meter sprint- 33 sit-ups- 33 air squats

*add 11 to the sit-ups and air squats for each additional round
4-minute rest and reflection, then

B. 9 minute AMRAP

  • 100-meter sprint- 11 pushups- 11 box jumps (RX 24”/20”)
  • 100-meter sprint- 22 pushups- 22 box jumps (RX 24”/20”)
  • 100-meter sprint- 33 pushups- 33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veteran’s Day.
– The four-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns
– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

 

WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

IMG_1363