Thursday, 10 November

Today, in honor of all our past, present, and future veterans, we are doing the "WOD for Warriors" - grab a partner and let's do this!  I've slightly modified the WOD to better fit our set-up in Arvin.

WOD for Warriors

11 Rounds:
11 Exercises
11 Reps each
Executed with a partner
Exercise sequence (do 11 reps of each exercise and alternate w/ partner so Person A works and Person B rests):

1- Burpees
2- Double-unders OR Tuck Jumps
3- Handstand Push-ups - sub = feet elevated push-ups
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates) - grab a plate (non-bumper is easier), press it overhead without knee bend or hip drive (like a Shoulder Press, not a Push Press)
10- Jumping Lunges
11- 11 meter fireman's carry - depends on space - likely do these in hallway

Details: A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes double-unders/tuck jump, once complete, #1 executes HSPU then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!
NOTE:  If you have to take-off prior to finishing because of formation, etc., post number of rounds and time completed.
Post time and partner's name to comments.  


Mickey said...

22:30 to complete 5 rounds

Andrew Bovard was my partner.

Brutal workout. Had a great time.

Adam said...

Awesome work by everyone this morning! Thanks for coming out and bringing a friend or two!

That was a tough one and my partner (Jeremiah Fritz) and I did 6 rounds in 34:00 and then he had to take off. I finished 2 more rounds solo taking breaks as needed. My final time for 8 rounds as rx'd was 48:20.

Have a great weekend!

jck said...

Bryan and Jared
6 rds in 23:42