CrossFit Ballwin – CrossFit
After spending the past week in a location running the same pre-deployment operations as many others that have passed before me, I remember the EOD 130 Memorial Wod and the significant meaning behind it. Work together and work hard. See you soon!
-Trent
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Pigeon, Floor Sweep, 3rd World
Metcon
Metcon (Time)
EOD 130 Memorial Partner WOD for Time:
33 x Front Squats (135# / 95#)
33 x Kettlebell Swings (72# / 36#)
8 x Lateral Barbell Burpees
33 x Hang Power Cleans (135# / 95#)
33 x Push Press Single KB (54# / 36#)
8 x Lateral Barbell Burpees
33 x Chest to Bar Pull-ups
33 x Box Jumps (30” / 24”)
8 x Lateral Barbell Burpees
33 x Push-ups
33 x Pendlay Barbell Rows (135# / 95#)
8 x Lateral Barbell Burpees
*“MASTER” – Individual RX Workout: Prescribed weights listed above, prescribed movements listed above, and completed as an individual with a 10lb weighted vest or body armor (athlete’s choice). The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.
“SENIOR” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. Prescribed weights listed above, prescribed movements listed above, and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.
“BASIC” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS/MOVEMENTS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.
“CANDIDATE” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS. MODIFIED MOVEMENTS, MODIFIED REPS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all reps have been completed.