Assault Bike/DB Snatch/Burpees (5 Rounds for time)
5 Rounds for time of:
15 Cal Assault Bike
12 DB snatches, 50#/35#, alt arms each rep
*Rest approximately 3 minutes between each round. Record individual round times for score. Rx+ 75#/55#, but only if you can be close to UB on DB snatches. Go all out each round and see where you’re at.
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 included. Finish 5-10# heavier than last week if possible. If last week’s set was ugly, clean it up this week before moving up next week.
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.