We are running our normal schedule today 6AM, 10AM, 4:30PM, 5:30PM, 6:30PM

**IN ITS 8TH WEEK TONIGHT'S WEIGHTLIFTING 101 CLASS AT 7:30PM IS THE LAST CLASS**

We will be starting a new weightlifting class in January.

VETERANS DAY WOD

HAPPY VETERANS DAY

 

Question of the day - If you were an American Gladiator what would your name be?

 

About Armistice – Veterans Day WOD

 

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 a.m., 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.

 

- 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 unknowns.

 

- The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars

 

- Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Warm-Up 14

3 Rounds

10 Air Squats

10 Burpee Long Jumps

10 Wall Balls (12,10)

10 Sit Ups

10 Good Mornings

Deadlift 

Deadlift x 15 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

 

Deadlift x 10 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

 

Deadlift x 5 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

 

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

 

If you’re unable to get a minimum of 5-6handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

Armistice (2 Rounds for reps)

The WOD - Armistice

 

9 minute AMRAP (As many rounds as possible)

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

 

*add 11 to the sit-ups and air squats for each additional round

 

2-minutes of rest, followed by:

 

 9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

 

*add 11 to the pushups and box jumps for each round

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