Strength
Every 2:30, 6 Sets
3 Back Squat
1-2) 70-75%
3-4) 75-80%
5-6) 80-85%

Superset Accessory (3+ out of 6 sets)
10 Prone Swimmers

Conditioning
For Time:
50/38 Calorie Bike (FX: 35/26) (RX+: 60/45) (2:00 Cap)
50 Wall Balls (20/14) (FX: 35) (RX+: 60)
*8:00 Cap

Strength
Every 2:00, 8 Sets
1-3) 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (↑, start at 55-60% 1RM CJ)
4-8) 1 Power Clean + 1 Hang Power Clean (↑)
*Hold onto bar between reps

“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
*Compare to 11/11/23

From Team RWB: 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.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

Strength
Every 1:30, 3 Rounds
1) 10 Tempo Dumbbell Press
2) 10 Tempo Ring Rows
3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)
4) :30/:30 Side Plank
*Tempo – 3s down

Conditioning
AMRAP 10
500/400m Row (FX: 400/300m)
25 Hand Release Push-Ups (FX: Push-Ups)
100 Double Unders (FX: 75)

Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
50 Calorie Bike (FX: 35)
50 Kettlebell Swings (24/16) (FX: 16/12)
50 Wall Balls (20/14) (FX: 14/10)
50 Calorie Ski (FX: 35)
50 Sit-Ups
50 Box Jump Overs (24/20) (FX: Get Overs)

Conditioning
3 Rounds for Time:
800m Run (FX: 600m)
50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)
500/400m Row (FX: 400/300m)
50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)
*30:00 Cap
*Weights: (50/35) (FX: 35/20) (RX+: 24/16)

Cooldown
EMOM 6
1-2) Hip Flexor Lunge
3-4) Single Leg Forward Fold
5-6) Lacrosse Ball Mash Glutes

*1:00 each side!