by rmartinez | Nov 10, 2018 | WOD Archive, workout of the day
“Armistice” AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups at the 12 minute mark: 1 Mile Run 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...
by rmartinez | Nov 9, 2018 | WOD Archive, workout of the day
“Partner Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats With only one partner working at the time, teams must finish one element before moving to the next one… 1 Mile Run (Partners must run together)
by rmartinez | Nov 8, 2018 | WOD Archive, workout of the day
A. Strict Press 5 @ 40% 5 @ 50% 5 @ 60% *5 Split Jerks with whatever weight is on bar after each set B. AMRAP in 20 minutes or 30/30/100 of: Ring Muscle ups, Bar Muscle ups or Pull ups EMOM 6-8 Burpees (starting at the one minute mark) Ninja: SAME, with ring row or jumping pull ups Bonus: In 10 minutes build to today’s 3-RM High Hang Snatch When the running clock reaches 10:00, drop back down to 65% and then… In 10 minutes build to today’s 2-RM Hang Snatch from...
by rmartinez | Nov 7, 2018 | WOD Archive, workout of the day
A. Deadlift 5 @ 40% 5 @ 50% 5 @ 60% * 200 meter run after each set B. 3 rounds for max reps (Pick weight accordingly, for touch and go) Power Snatch for 30 seconds, rest 30 seconds Power Snatch for 25 seconds, rest 35 seconds Power Snatch for 20 seconds, rest 40 seconds Power Snatch for 15 seconds, rest 45 seconds Power Snatch for 10 seconds, rest 50 seconds There is no rest between rounds. Ninja: Same, but do jumping air squats instead of power snatches Bonus: 7K...
by rmartinez | Nov 6, 2018 | WOD Archive, workout of the day
A. Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Squat Clean + High Hang Squat Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 – 70-75% B. For time: 30 Wall Balls (14/20) 30 Hand Release Push Ups 25 Wall Balls 25 Hand Release Push Ups 20 Wall Balls 20 Hand Release Push Ups Ninja: Same, but switch ball slams for wall balls Bonus: Every minute, on the minute, for 21 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders + 10 Toes-to-Bar Minute 3 – 10 Dumbbell Thrusters (55/35...
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