Team RWB Hero/Memorial WOD
- AMRAP in 11 minutes
- 11 Power Cleans (135/95 lb)
- 11 Burpees Over the Bar
- 19 Deadlifts (135/95 lb)
- 18 Pull-Ups
On an 11-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 11-minute clock stops.
Tips and Strategy
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
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.
Scale the load and/or the skill level (see: Pull-Up Scaling) to keep a fast pace. Scale “Armistice” so you can complete at least 2 full rounds.
11 Power Cleans (95/65 lb)
11 Burpees Over the Bar
19 Deadlifts (95/65 lb)
18 Jumping Pull-Ups
About the wod
Background: 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.
See also: “21 Guns“