Monday 181112

I. General Warm-up

25 Jumping Jacks (touch hands behind back and overhead

10 Forward Jacks (both arms reach behind then straight overhead and legs do same thing as normal jacks)

4 Long Lunge+Elbow to Ankle+Reach behind/leg

6 Cossack Squat/side

10 Hinged Torso Rotations/side

5-4-3-2-1 Inchworm to Push-up Tree (sumo stance)

10 Arm circles each way + 10 Nerve floss

 

3 RNFT:

5 Power Clean

5 Deadlift

5 Pull-ups or scale

 

Build to final working weight

 

II. Workout Of The Day

Veteran’s Day WOD

“Armistice”

AMRAP 11

11 Power Cleans @135/95; 115/75; 95/65 or less

11 Burpees Over Bar

19 Deadlifts @135/95; 115/75; 95/65 or less

18 Pull-ups

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

In honor of Veterans Day yesterday, today we are going to hit this tough Hero WOD. Get after it to honor all of those who have served our country to ensure our freedom!

 

III. Accessory, Recovery, Community

Deep lunge 2:00 each side (explore positions, add in rotations of the spine and hips)

 

IV. Supplementary

Rowing Intervals

8x 250m/rest 1:00 between

Start conservative enough to gradually increase pace each set

Crossfit Enhance