Nov 10, 2013

Monday 11.11.13

WOD for Warriors - Veteran's Day 2013


A.  9 minute AMRAP:
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-minute rest and reflection, then:

B.  9 minute AMRAP:
100-meter sprint | 11 pushups | 11 box jumps (24/20)
100-meter sprint | 22 pushups | 22 box jumps
100-meter sprint | 33 pushups | 33 box jumps
*add 11 to the pushups and box jumps for each additional round

Your score is the total number of repetitions performed (A + B). Post to comments!

Coach's Notes. 

Join us Monday morning for some Veteran's Day festivities!  Weather looks solid (50 F and a light breeze), so we're on for the track. Show time is 0800 at the USD track just west of the Bubble, by the intersection of Cody and Biddle. Link up by the bleachers at 0800 sharp for an intro and WOD brief, a group warm up, and we'll organize heats for first "3, 2, 1...GO!" by 0830.  All are invited -- bring out your family and friends!

Movements for this WOD are pretty straightforward.  Focus on good reps with full range of motion for each exercise.  Push-ups are chest to deck with full extension at the top (go to knees if needed).  The only thing that might be tricky if you haven't done 'em before are box jumps.  Give a test run on 24/20 inch boxes to see what you're comfortable with.  Box step ups are always an option, or scale further to tuck jumps or alternating lunges.  We'll do demos and have plenty of trainers on hand to help with scaling.

The WOD for Warriors program is a national-level effort organized by Team RWB.  We'll have some Leavenworth RWB chapter members out to explain their role in the community.  Links to the organization below, encourage you to sign up as an RWB member or make a donation to the WOD for Warriors cause.

Origins of the Workout of the 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 minutes of work and 11-based rep scheme represents the rich history of Veteran’s Day.
  • The two minutes of rest/reflection represent the moment of silence at the Tomb of the Unknowns.
  • The 1st round of work is for Veterans of wars past, the 2nd round for Veterans of present and future wars.


Andy said...

Awesome showing and great efforts by all. Stay tuned for a separate photo/results post. Thanks to everyone for the help moving stuff around. Happy Veterans Day!


Great turn out. Good weather too.

So who won Veterans Day?

scottnkelly9901 said...

IMCF Hohenfels:

Clean & Jerk (1RM ~205lb)
5-5-5-5-5 @ 135lb (full squat/catch)

378 total reps
scaled/subbed split jumps (2:1) ILO box jumps
WX about 37 degrees and damp after dark