Monday's WOD to raise awareness for veteran suicide...

November 13, 2016

Let's get our week off to a GREAT start!

 

Monday Nov. 14, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:

FRONT SQUAT

10 reps at 60%

8 reps at 70%

6 reps at 75%

4 reps at 80%

2 reps at 90%

 

WOD:

 

‘Three Wise Men’ …a post-Veteran’s Day WOD to raise awareness for Veteran suicide.

 

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

 

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

 

Rest 2 minutes, and then…

 

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups

 

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

 

Rest 2 minutes, and then…

 

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs

30 Wall Balls 14/20

 

The mission of the Three Wise Men Veterans Day Tribute WOD is to create a national movement to bring together gym communities to participate in a tribute workout to honor those who survived their combat experience but have come home and are struggling with surviving the peace.

 

Every day in America, between 22 and 50 veterans commit suicide. They can’t suck it up anymore. The mindset that served them so well in combat isn’t always effective in the civilian world; they don’t know where to turn for help, and they just can’t push through anymore. They need help. These brave Americans fought for us and now it is our turn to step up and show our support, whether it is through raised awareness or donations to the Three Wisemen Tribute Organization 

 

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise. They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

 

 

Endurance WOD (6:30pm)

 

Sprints as per “someone’s” request!

 

5 sets of:

200m straightaway sprint w/ jog back recovery

 

5 sets of:

200m Row w/ 2:1 work to rest ratio

 

Tabata Assault 20/10 x 8 (use programmed function on bike screen)

 

…doesn’t look too bad right? ;)

 

On-Ramp (7:30pm)

 

 

 

 

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