Wednesday, 14 November 2018 Rest Day

Rest Day!

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Monday, 12 November 2018 (Holiday – 8:45am class only)

“21 Guns Armistice”

21 mins AMRAP of:

400m Run
21 push ups
21 Box Jumps
19 Deadlifts
18 Pullups
11 Power Cleans
11 Burpees Over Bar

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. This WOD celebrate the service of all U.S. military Veterans in a meaningful way.  The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.  The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Thursday, 8 November 2018 WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups (scaled to pull ups)
Squat snatches 95/65 (scaled 65/45)

Tips: If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).