Weekly WODs

11/12-11/18

Monday
warm up
2 rounds
1:00 single unders
20 banded good mornings
15 air squats with band around knees
:20 second hollow hold

Strength
Back Squat
1 RM

WOD
Armistice WOD
AMRAP 11
11 power cleans 135/95
11 burpees over bar (lateral)
19 Deadlifts 135/95
18 pull ups

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.

Tuesday
warm up
10 PVC pass throughs
10 OHS
10 sotts press
10 waiter OHS
w/empty barbell
10 hang power snatch
10 hang squat snatch
10 snatch below the knee

Strength
Squat snatch
1 RM

WOD
5 Rounds
10 T2B
10 Power Snatch 95/65
10 WB 20/14
*15 min cap

Wednesday
warm up
2 rounds
10 inchworms with push up
20 banded pull aparts
1:00 jumping jacks
10 roll overs to v-sit

Strength
Push Press
1×5 @ 80%
1×4 @ 85%
1X3 @ 90%
1X2 @ 95%
1X1 @ 100%

WOD
EMOM
1) 1-2-3-4… Push Jerk 135/95
2) 1-2-3-4… Ring Dips
3) 5-10-15-20… DU
Work until failure

Thursday
warm up
In teams of two at a light pace for 6 minutes
partner 1- 100m run
partner 2- row until partner 1 returns, then switch

Strength
Clean and Jerk
1×3 @ 75%
1×3 @ 80%
1×2 @ 85%
1×2 @ 90%
1×2 @ 95%
1×1 @ 100%

WOD
CF Open 11.3
AMRAP 5
Squat Clean 165/110
Jerk 165/110

You must complete the squat clean before moving on to the jerk
and you must complete the jerk before moving on to the next
squat clean. If you miss a jerk you may power clean the bar to
set up your jerk attempt. Score is total reps.

Friday
warm up
3 rounds
10 reps of squat therapy against the wall
20 glute bridges

Strength
Front Squat
1×3 @ 70%
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×2 @ 90%

WOD
“Helen”
3 rounds
400m run
21 KB swings 53/35
12 pull ups

Saturday
warm up
In teams of two at a light pace for 6 minutes
partner 1- hold plank position
partner 2- run to the back of the gym and do 6 sit ups

WOD
Partner WOD
30 min AMRAP
30 DU
10 box jumps 24/20
10 push ups
100m sprint

One person works while the other person rests. Switch after a full round is completed.

Sunday
Yoga 9-10
Open Gym-10-12

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