Saturday 11.29.14 WOD

“EOD 130 Memorial WOD”

Partner Up!
65 Front Squats (135,95)
65 KB Swings (70,55)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135,95)
65 KB Push Press (70,55)
16 Lateral Partner Over Burpees
65 C2B
65 Box Jumps (30,24)
16 Lateral Partner Over Burpees
65 Push-ups
65 Barbell Rows (135,95)
16 Lateral Partner Over Burpees

Extra Credit

Have a great weekend!

Reason: The EOD 130 Memorial Workout is in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11.

Meaning: The workout is to be completed as a 2-Man EOD Team, consisting of 4 couplets to represent each of the services. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen. After each couplet there are 16 partner over burpees as a throwback to the dreaded 16 point hit at EOD School.

Equipment: For each two man team: 1 barbell with prescribed weights, 1 Kettlebell, 1 Box and a pull up bar.

Instructions: Partners work to complete 65 reps of each movement, done as a β€œChipper”, with one partner working at all times before moving onto the next movement (i.e. Partner 1 does 10 reps of the 65 Front squats while partner 2 rests, switching when necessary before moving onto the 65 KB Swings). Choose between 4 ability levels to complete the workout: Master, Senior, Basic, and Candidate. The WOD can also be completed as an individual, see details on the second page.

Links:

Registration: eodwarriorfoundation.donorpages.com/CrossfitThrowdownCA
*Each person must register as an individual on the site; If 15 people from one location are registering, ensure to list the same gym location to compete for the Boombell from MadFitter.

Facebook Page: https://www.facebook.com/DetonatorThrowdown EOD Warrior Foundation: eodwarriorfoundation.org

 

EOD Memorial

EOD Memorial

By | 2016-10-20T15:19:35-04:00 November 28th, 2014|WOD|Comments Off on Saturday 11.29.14 WOD