5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Armistice (AMRAP – Rounds and Reps)
11 Min AMRAP:
11- Power Cleans
11- Burpees Over the Bar
Scale as needed About Armistice – Veterans Day WOD
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
Perform proper warm-up sets and work up to a heavy set of 3, then perform 3 sets at this weight. This should be heavier than last week’s 3×5.
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep. Warm-up sets are included. You may have already plateaued on your reverse lunges, and that’s okay. As long as the final set of 6 is challenging, it will continue to benefit your squats.
Shoulder Press (3×3)
Warm-up to a heavy set of three and complete 3 sets at that weight. This should be heavier than last week’s 3×5 weight.