Happy 34th Birthday Chad.
I mean so much to me:
3 rounds for time:
1 mile run
34 burpee pullups
Chad is 35 this year, meaning he is officially a Master!
Chad is an Army combat veteran and OUR Real American Hero.
This workout may be done as a solo mission or as a team.
If you’re doing it as a team, break the runs and burpees up as you see fit.
DO IT FOR THE VETS!
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Air Squats
10 DB Power Cleans
STATION 2
AMRAP
30 Mountain Climbers
10 Push-ups
STATION 3
AMRAP
20 Step-ups
10 Up-downs
STATION 4
AMRAP
30 Bike Crunches
10 DB Push Press
3 Rounds:
Jog down and back x2
10 light kettlebell swings
3 Rounds
5 hanging knee raises
5 Power Cleans (building)
“Armistice Partner WOD”
22 Minute AMRAP (As Many Repetitions As Possible, alternating as desired)
RX – 135/95
11 – Power Cleans
11 – Burpees (Over the Bar)
19 – Toes to Bar (T2B)
18 – Wall Balls
Our Team will come together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day.
Donate here: https://donate.teamrwb.org/team/263689
3 Rounds
5 Strict HSPU
20 Weighted Russian Twists (20/14)
Play a Game!
then…
After the game, have athletes perform the following dynamic stretching routine…
1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls
-Rest as Needed b/t Sets-
2 ROUNDS
20 Lateral Jumps over DB
5/5 Single Arm DB Arnold Press
5/5 Single Arm Bent over Row
20 Mountain Climbers
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double-Unders
MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row
MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.
6 ROUNDS WITH A PARTNER
P1 – 1:00 Plate Gun Hold
P2 – MAX Alt. Reverse Lunges