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
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