Wednesday November 11th WOD

Warm up:  Coach-led BW drills then partner AMRAP

-Complete as many sprints as possible in 5 minutes (indoor)

-Tag partner

 

WOD Prep:  Mobility, PVC work, strength builds for all lifts and skill work (15 minutes)

Conditioning:  “Three Wise Men”

  • The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise.  They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

  • Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

  • On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.

  • http://www.washingtonpost.com/sf/local/2014/01/18/one-family-two-sacrifices/

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

-5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

-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 (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

-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 (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

-30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Nick ProhaskaComment