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Armistice Day WOD (AMRAP – Rounds and Reps)

The Armistice Day WOD

11 min AMRAP

11 Power Cleans

11 Burpees over the Bar

19 Deadlifts

18 Pull Ups

RX- 135/95

RX+ same

M1- 95/65, jumping PU

M2- 65/45, step over bar, ring rows

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.
3 out of the 4 movements in “Armistice” are “pulling movements,” which means your grip and forearms are going to be severely taxed. To avoid burnout, complete smaller sets of the Power Cleans, Deadlifts, and Pull-Ups. Break up your reps so you can rest very briefly to give your grip a break, and then get right back to work. Use a hook grip for the Power Cleans and try this rep scheme to avoid overload:

Power Cleans: 4, 4, 3

Burpees Over the Bar: Steady pace

Deadlifts: 7, 7, 5

Pull-Ups: 7, 7, 4

Intended Stimulus

This WOD should feel really brutal. It’s only 11 minutes long, so you should be going fast—long rest breaks will kill the intensity of “Armistice.” The load today should feel pretty light and you should be able to move smoothly. Smaller, fast sets will keep you moving (and get you a better score) in this Veteran’s Day workout.

AFTER PARTY

Bike Row Conditioning (12 Rounds for time)

Bike or Row Conditioning

0:00 – 20/15 Cal Bike or Row

2:00 – 20/15 Cal Bike or Row

4:00 – 20/15 Cal Bike or Row

6:00 – 15/12 Cal Bike or Row

7:30 – 15/12 Cal Bike or Row

9:00 – 15/12 Cal Bike or Row

10:30 – 15/12 Cal Bike or Row

12:00 – 10/8 Cal Bike or Row

13:00 – 10/8 Cal Bike or Row

14:00- 10/8 Cal Bike or Row

15:00 – 10/8 Cal Bike or Row

16:00 – 10/8 Cal Bike or Row

Score is time for each of the 12 rounds