Monday Nov 6 - Saturday Nov 11, 2023

Monday Nov 6

Part A

 

4 Rounds

10 Alt. DB Bench + 10 Double DB Bench @ Moderate weight – maintain control and quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

 

-Rest 2 min between rounds

Part B

2 Rounds for time

100 Double Unders

25 Overhead Squats (95/65)

100 Double Unders

25 Toes to Bar

 

Tuesday Nov 7

Every 6:00 x 5 sets

15/12 Calorie Row

6 Burpee Box Get Over (30/24)

12/10 Calorie Row

6 Burpee Box Get Over (30/24)

9/7 Calorie Row

 

Wednesday Nov 8

 

Part A

 

4 rounds:

10 Weighted Hip Thrust

10 GHD Hip Raise

*Rest 2 minutes between rounds

 

Part B

 

21-15-9

Push Ups

Hang Power Cleans (115/80)

-Rest 1:1-

21-15-9

Amat Sit Ups

15-12-9

Hang Power Cleans (155/105)

 

Thursday Nov 9

 

Part A

 

4 Rounds

40 Shuttle Runs (25ft) (each length is one rep)

40 Air Squats

 

Part B

 

3 Sets Not for time

 

10 Ring Rows

10 Box Jump throughs

 

Friday Nov 10

 

Part A

 

4 Rounds

10 Barbell Strict Press

10 Seated Dumbbell Curls

-Rest 2 min between rounds-

 

Part B

 

Open WOD 16.3

 

7:00 AMRAP

10 Power Snatch (75/55)

3 Bar Muscle Ups

 

rest 2 min and repeat

 

Saturday Nov 11

 

19:19 AMRAP

1954m Row

As many rounds as possible of:

11 Burpees over Bar

11 Deadlifts (95/65)

11 Shoulder to Overhead (95/65)

 

*Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.

 

Significant Numbers:

1919 - year that Armistice Day was commemorated

1954 - year that Remembrance Day was declared a national holiday

11-11-11 - Ceasefire for WW1 ended on the 11th month of the 11th day on the 11th hour