Sunday, November 10, 2013

Monday - WOD 270 - Veterans Day

Strength
-Snatch - 60%x2, 65%x2x2, 70%x2x3
-Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x2
-Back Squat - 70% x 3 x 5

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

 
then

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

  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 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.

Thanks to WOD for warriors for the great share.

No comments: