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11
Nov

111111 Friday FS

Strength –  FS

  • 5  x  65% + 5 x bj
  • 5  x  75% + 5 x bj
  • 5  x  85% + 5 x bj

 M/C –

The WOD for Warriors

  • 11 Rounds:
  • 11 Exercises
  • 11 Reps each

to be executed in 2 person teams 

 

  • Burpees
  • Tuck Jumps
  • HSPU – buddy holds feet
  • Ring dips
  • Sit-ups
  • Air Squats
  • Deadlift (135/95)
  • Pullups (any type)
  • Press (45/25 plates)
  • Jumping Lunges
  • 11 meter fireman’s carry


A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

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