rains pain

WOD: Wednesday, 11 November 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

Cook Bride 10 L&R

Monster Band Walk 10m L&R

10 Cossack Squats L&R (or other Pistol Progression)


2 min Double Unders (no scaling to Mountain Climbers…try it)



Seal Roll – Bridge – V-Up Complex (10 reps)



TGU 4 x 2

(Beginners 2 x 4)






9 minute AMRAP 

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats


*add 11 to the sit-ups and air squats for each additional round


2-minute rest and reflection 

followed by


9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)


*add 11 to the pushups and box jumps for each round


Scale 1:

Box Step Ups

Box Push Ups


About the WOD and Armistice Day 

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.


Coaches Note:


Obviously a good WOD to do outside. You can use the low wall as a box for Jumps and scaled Push Ups.

If you decide to take boxes outside, then you have to put them on black mats!

The ground will scratch up the boxes pretty bad, so dont use them outside without black mats underneath.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – WOD

1900 – BBC

Don’t forget to sign up for your classes!