4 RFT of:
2 Bar MU
100ft DB Farmer Carry 50/35 (one in ea hand)
12 T2B
50ft DB Walking lunges 50/35 (one in ea hand holding at sides)
12 HRPU
50ft DB Walking lunges 50/35 (one in ea hand holding at sides)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
HERO PARTNER WOD: “Tatanka-Iyotanka (aka Sitting Bull)” & “Ta-sunko-witko (aka: Crazy Horse)” –
BATTLE OF THE LITTLE BIGHORN
Native chiefs Crazy Horse and Sitting Bull led armies of Lakota, Cheyenne, and Arapaho Native Americans to a glorious victory over the vicious assault of US General George Custer and his army.
“Tatanka-Iyotanka (aka Sitting Bull)”
Born: Jumping Badger 1831 in Grand River, Dakota Territory
Died: December 15, 1890 in Grand River, South Dakota, Standing Rock Indian Reservation
Teton Dakota Indian chief under whom the Sioux peoples united in their struggle for survival on the North American Great Plains. He is remembered for his lifelong distrust of white men and his stubborn determination to resist their domination.
“Ta-sunko-witko (aka: Crazy Horse)”
Born 1842 near present-day Rapid City, South Dakota, U.S.
Died September 5, 1877, Fort Robinson, Nebraska
Crazy Horse was an Oglala Sioux Indian chief who fought against removal to a reservation in the Black Hills. In 1876, he joined with Cheyenne forces in a surprise attack against Gen. George Crook; then united with Chief Sitting Bull for the Battle of the Little Bighorn. In 1877, Crazy Horse surrendered and was killed in a scuffle with soldiers.
In Teams of two:
For time:
1000m Row (break up as desired)
80 Wall-balls 20/14 (Alternate every 5 reps)
80 Power Snatch (Alternate every 5 reps) 95/65
217m Run each (When partner A completes the run, partner B goes)
80 C2B (40) / Pull-up (40) (Alternate every 5 reps)
80 Burpee Over the bar (Alternate every 5 reps
217m Run each (When partner A completes the run, partner B goes)
1000m Row (break up row as desired)
For time:
30-20-10 of:
AKBS 53/35
Box Overs 24/20 (30 Box Overs, 20 Box Jump Overs, 10 Box jumps)
Sand bag complex/practice:
– 1 DL + 1 P Clean + 1 Squat Clean + 1 C&J + 1 Thruster x 7 (Athletes choose weight as long as they can control each movement – this should not be fast or too heavy. It’s a great opportunity to practice and get familiar with the sandbag)
11min AMRAP of:
5 HSPU
5 T2B
5 P Clean & Press 95/65 (can be shoulder or push press)
1 Bar MU
For time 10-20-30-40-50 of:
DUs
Hollow Rocks
Cash-out: 500m row
For time:
30 Weighted Sit-ups
40 Bear hug plate squats
20 Weighted Sit-ups
30 Bear hug Alternating Lunge Steps (in place)
10 Weighted Sit-ups
20 Bear hug plate squats
Rx: 25/15 plate
2 Power Cleans every 30sec x 15
Rx: 185/135
12min AMRAP of:
12 Weighted Russian Twists 25/15 plate
10 Single Arm RKBS 53/35 (5 ea side)
8 Dead ball G2OS 40/30
6 Supinated Ring Rows
4 Alternating Single Arm KB C&J 53/35 (2 ea side) – (P Clean and P Jerk)
AMRAP in 11 minutes
11 Power Cleans 135/95
11 Burpees Over the Bar
19 Deadlifts 135/95
18 Pull-Ups
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. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
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.