Nov 10, 2014

Tuesday 14.11.11

***0800 Start at Track***
WOD with Warriors "Armistice"
2x 9min AMRAP with 2min Rest

 9 minute AMRAP100-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 followed by

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps 24/20”
100-meter sprint
22 pushups
22 box jumps 24/20”
100-meter sprint
33 pushups
33 box jumps 24/20”
*add 11 to the pushups and box jumps for each round

Skill
- 100m Handstand Walk and Attempts

Strength
- 7x 5 Back Squats @ 75% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0800. Warm up prior and be ready to 3, 2, 1...Go!

Location: Track on Biddle & Cody, 207 Education Way Fort Leavenworth, KS 66027

Background: 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.

Significance: 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 the 11-based rep scheme represents the rich history of Veteran’s 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.


Skill: After the WOD, line up at the 100m dash line and attempt to walk on your hands for 100m.  When you fall down, try and fall forward.  Check out this video for handstand walk tips.

Strength: Sore from yesterday? Work it out with more back squats.

2 comments:

Chuck Lawrence said...

Team RWB is looking into a potential change of location (The Bubble) for an inclement weather plan.

I will post here and on the FB page NLT 0630 tomorrow morning if there is a venue change.

Hope to see you all there!

Chuck Lawrence said...

Weather call made. 0830 kickoff at the bubble! If you are helping, please show up at 0800.