Saturday, 18 Nov 2017 WOD

RX

5 rounds for time of:
15 dumbbell thrusters
50 double-unders
3 rope climbs, 15-foot rope

Men use 50-lb. dumbbells*
Women use 35-lb. dumbbells*

 SCALED

5 rounds for time of:
15 dumbbell thrusters
50 double-unders
3 rope climbs, 15-foot rope

 Scale weights as needed.

*Kettlebells may be used as a substitute for dumbbells or athletes can borrow dumbbells from inside the gym. Please return them afterwards.

Dumbbell Thruster Video – https://www.youtube.com/watch?v=M5gEwLTtWbg

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Friday, 17 Nov 2017 WOD

RX/SCALED

Split jerk 1-1-1-1-1-1-1 reps (From the rack)

Athletes with less experience should focus on technique instead of load lifted. efore beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 5-to-10-lb. increments to establish a starting point. Only increase the load if mechanics are sound. If technique deteriorates, reduce the load.

Split Jerk Video – https://www.youtube.com/watch?v=PsiO8lZTU2I

Thursday, 16 Nov 2017 WOD

RX

Tabata back squat
Rest 1 minute
Tabata L-sit hold
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

Men use 95-lb. barbell
Women use 65-lb. barbell

SCALED

Tabata back squat
Rest 1 minute
Tabata L-sit hold
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

 Select a load for the back squat that allows you to perform at least 20 reps unbroken during the warm-up. Use the warm-up to experiment with the L-sit. Find a variation with which you can perform at least a :20 hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

L-Sit Hold Video – https://www.youtube.com/watch?v=LCoq2cTggQQ

Ring Row Video – https://www.youtube.com/watch?v=xhlReCpAE9k

Monday, 13 Nov 2017 WOD

RX/SCALED

PART A.

Deadlift 3-3-3-3-3 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-to-20-lb. increments to establish a starting point. If technique breaks down, decrease the weight and eliminate the error before advancing. If your technique is still unrefined, prioritize practicing the movement over increasing load.

Deadlift video – https://www.youtube.com/watch?v=op9kVnSso6Q

PART B. (Rest 5 minutes after Deadlifts)

For Time:

150 Double-unders or 300 Single-unders (Must attempt 1 D.U. every 10 S.U. reps)

Saturday, 11 November 2017 WOD

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Veterans Day is an official holiday that honors people who have served in the U.S. Armed Forces, also known as veterans.  It is a federal holiday that is observed on November 11.  It coincides with other holidays such as Armistice Day and Remembrance Day, which are celebrated in other parts of the world and also mark the anniversary of the end of World War I.  Major hostilities of World War I were formally ended at the 11th hour of the 11th day of the 11th month of 1918, when the Armistice with Germany went into effect.  Veterans Day is not to be confused with Memorial Day; Veterans Day celebrates the service of all U.S. military veterans, while Memorial Day is a day of remembering the men and women to died while serving.

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 11:00am, 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.

 

Veterans Day WOD
*The 11-based rep scheme represents the rich history of Veterans Day
*The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknows.
*The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

“Armistice”

9 minute AMRAP of:
100m sprint
11 Sit-ups
11 Air squats
100m sprint
22 Sit-ups
22 Air squats
100m sprint
33 Sit-ups
33 Air squats
*add 11 sit-ups and air squats to each additional round.
2-minutes rest follow by:
100m sprints
11 Push-ups
11 Box Jumps (24/20)
100m sprints
22 Push-ups (24/20)
22 Box Jumps
100m sprints
33 Push-ups
33 Box Jumps (24/20)
*add 11 push-ups and box jumps to each additional round.