11.12.18

Warmup

Complete, as a class:
Walking Quad Pull with reach down/back
Defensive Shuffle down/back
Skip down/back
Then partner up and perform:
“Junkyard Dog Warmup”
Each partner will perform the 10 reps of the first movement, following that up with 10 reps of the 2nd movement each

Mobility

Bird Dog – 10 reps/sid
Quick paced HAM Drill – run through each side 2 times, alternate sides each round
Pin and Stretch Quad – 1 min/side

Skill

Review of the Back Squat
Then Back Squat Conga Line

Strength

Under an 18 min cap, build to a 3RM back squat for the day

Start out with light weight and slowly build in weight across sets.
Take rest as needed and use the entire time allotted.
This is a 3RM for the day, this may or may not be the heaviest you’ve gone for three previously but listen to how your body feels today and as always, form and technique should come first.

Metcon

In honor of Veteran’s Day

Hero WOD, “Armistice”

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.
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.

11 min AMRAP

11 Power Cleans
11 Burpees over the Bar
19 Deadlifts
18 Pull-ups

P – 135/95
L – 115/75
F – 95/65, Ring Rows or Jumping Pull-ups

Cashout

Alternating Tabata, 20 sec work/10 sec rest X 8 rounds, 4 rounds of each movement
A. Hollow hold or tucked hold
B. Extended arm plank hold (https://www.youtube.com/watch?v=U_N0ZGN3sBg)