400m row
iron cross stretch
thread the needle
*THEN 3 ROUNDS OF*
Kipping swings
10 walkings lunges
30 MT climbers
10 Russian KB swings 35/26
4 Sets: 6R/6L
rest 2 minutes between sets
7 Minute AMRAP:
15 Box Jump Overs 24/20″
15 Toes to Bars
-Rest 2 Minutes
7 Minute AMRAP:
10 S.A. DB Push Jerks 50/35
25 Double Unders
3 rounds of:
200m run
:30 downward dog
PVC pass throughs
5-10 power snatches (1st PVC, 2nd empty barbell, 3rd add weight)
4 Sets of 5 Power Snatches
*must be touch and go, unbroken sets
Rest 2 minutes between sets
Choose moderate to heavy weight
4 Rounds For Time:
400m Run
100m Farmer Carry 53s/35s
20m Bear Crawl
RX+=70s/53s
3:00 bike
Pigeon stretch
*THEN 3 ROUNDS OF*
20m high knees
5 air squats
10m duck walk
10 banded pull aparts (across chest & overhead) purple/black
10 banded tricep pull downs. purple/black
https://youtu.be/N-BwJukI2_I
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
For Time:
10 Clusters 95/65
15 Hang Power Snatches
20 Front Squats
25 Push Press
20 Front Squats
15 Hang Power Snatches
10 Clusters
RX+=115/85
Buy in: 300m run
3 rounds of:
-20m Bear crawl
-5 ring rows
-5-10 deadlifts 45/35
Buy out: 200m run
Add weight each round
5X4 Rest 2 minutes between sets. Use 70-80% of weight from initial 1 rep max/heavy deadlift.
For Time:
10-1
Deadlifts 185/135
Burpees
*100m Run after each round, you will end on the run.
RX+=225/155
20 min time cap
5X5 Rest 2 minutes between sets.
55-65% of the heavy bench press from last week.
2:00 bike
Worlds greatest stretch
*THEN 3 ROUNDS OF*
10 banded pull aparts (across chest & overhead)
10m burpee broad jump
15 russian KB swimgs 35/26
10 goblet squats
11 Minute AMRAP:
11 Burpee Box Step Overs*
11 DB Thrusters (35s/20s)
*add 1 rep each round
“Eleven 11” is a US Veterans Day tribute WOD designed by Coach Jk McLeod of The Muscle Feed @themusclefeed. He first posted it on Instagram on Veterans Day, 11 November 2019 with the caption, “In honor of those who have chosen to serve… When it starts to suck, remember the ‘why?’.”
Teams of 2!
20 Minute AMRAP:
P1- Max Calorie Bike
P2-1 Ring Muscle Up
4 Back Squats 135/95
8 HSPU
*One athlete works on bike while other athlete finishes 1, 4, 8 reps, then switch.
Score is calories.
RX+=Overhead Squat
300m run
Pigeon stretch
Iron cross stretch
PVC pass throughs
*THEN 2 rounds of*
2 wall walks
10 kipping swings
5 jump squats
5 PVC overhead squats
5 PVC hang squat snatch
5 PVC power cleans
Empty barbell 2nd round
4 Sets: 5R/5L
Rest 2 minutes between sets
https://www.youtube.com/watch?v=JLEyaXRMv8o
*Start out with bodyweight only to complete with proper form, then add weight each set as needed. Use DBs and hold them at your side if you are using weight.
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
