Veteran’s Day - Wednesday, November 11, 2015
Coach Pat
(11AM) – 15 of us including Ilian, Charlie, Tom, Bill, AJ,
Mandy, Ericka (husband was a SEAL) and me
Warm Up
Run around rig several times, then shuffle around rig, then
sweep around rig, high knees, butt kicks, quick high knees, Samson stretches,
Samson twists, Squats, Bound into Squat, Inch worms, Lunges, maybe a few
others.
Burgener warm up with PVC then 10 minutes to work up weights
for the WOD
WOD
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes
of:
5 Hang Squat Snatch
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
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
30 Wall Ball Shots
L3: 185/125 lbs, 24”/20”, 20/14 lbs
L2: 135/95 lbs, 24”/20”, 20/14 lbs
L1: 95/65 lbs, 24”/20” Step-Overs Allowed, 14/8 lbs
I used 65# for ”Jeremy” and completed 2 rounds in 4
minutes. I could snatch the weight, but
had poor range of motion on the overhead squat.
I used 95# for “Ben” and finished 1 + 8 rounds in 4
minutes. After the first 5 pull-ups, I
was doing them 1 at a time.
For “Beau” I used a 20” box and 14# wall ball. I again got through 1 + 8 rounds in 4
minutes.
It was a good workout and a good way to recognize Veteran’s
Day and the sacrifices of our military.
Finished with 500m cool down row and 2 minutes couch stretch
each leg. I did some foam rolling on my
back as well.
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