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Friday 11.16.18

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Clean & Jerk Complex
Work up to a Moderate/Heavy Complex
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Fitness Conditioning
10 min AMRAP
5 Pull Ups
15 Box Jump Overs 24/20″
10 Thrusters 75/55

Sport Conditioning
10 min AMRAP
5 Bar Muscle Ups
15 Box Jump Overs 24/20″
10 Thrusters 95/65

Competitor Conditioning
10 min AMRAP
5 Ring Muscle Ups
15 Box Jump Overs 24/20″
10 Thrusters 115/75

Tuesday 11.13.18

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Strict Gymnastics
AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Fitness Conditioning
For Time:
21 Hang Power Cleans (95/65)
21 Burpees
200 Single Unders
15 Hang Power Cleans (95/65)
15 Burpees
150 Single Unders
9 Hang Power Cleans (95/65)
9 Burpees
100 Single Unders

Sport Conditioning
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

Monday 11.12.18

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Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Fitness Conditioning
5 Rounds For Time:
20/14 Calorie Row
10 Thrusters (75/55)

Sport Conditioning
5 Rounds For Time:
20/14 Calorie Bike
10 Power Clean and Jerks (115/80)

Saturday 11.10.18

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Since Veterans Day is Sunday we will honor it a day early.

“ARMISTICE”

MEMORIAL WOD

  • AMRAP in 11 minutes
  • 11 Power Cleans (135/95 lb)  (95/65)
  • 11 Burpees Over the Bar          (Burpees)
  • 19 Deadlifts (135/95 lb)            (95/65)
  • 18 Pull-Ups                                       (Ring rows)

 

 

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. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

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.

Friday 11.9.18

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Clean and Jerk Skill
On the Minute x 5:
Power Clean + Hang Squat Clean + Split Jerk (60-63-65×3)

Directly Into…

On the Minute x 5:
2 Squat Cleans + 1 Split Jerk (70)

Fitness Conditioning
AMRAP 7:
Wallballs (14/10)
On the Minute: 7 Deadlifts (155/105)

Sport Conditioning
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)