Friday 161111

 

Past

Past

Present
Present

The EOD 131 Memorial Workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All proceedes benefit the EOD Warrior Foundation non-profit 501 (c) 3 . This year we add Marine SSGT David B. Lyon to the list of 130 which now brings the total to 131. SSGT Lyons died of wounds received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory.

On this Veteran’s Day, we honor those who have served and those that are currently serving and those that have passed before us. Take some time today to thank a Veteran for their sacrifice for this great Nation. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “EOD 131 Memorial Workout”
65 Front Squats at 135lb Men/95lb Women 115/63 95/45
65 Kettle Bell Swings at 72lb M/54lb W
16 Partner Over Burpees
65 Hang Power Cleans at 135lb M/95lb W
65 Single Arm Kettle Bell Press at 54lb M/34lb W
16 Partner over Burpees
65 Chest to Bar Pull-ups
65 Box Jumps at 30″ M/24″ W 24/20 20/12
16 Partner over Burpees
65 Push ups (Chest to Deck)
65 “Pendlay” Barbell Rows at 135lb M/95lb W
16 Partner over Burpees
400 Meter Run-In Honor of SSGT Lyon

**Use a 20 LB Vest or Body Armor***

Meaning: The workout is to be completed as a 2-Man EOD Team, consisting of 4 couplets to represent each of the services. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen. After each couplet there are 16 partner over burpees as a throwback to the dreaded 16 point hit at EOD School. In honor of SSGT Lyon a 400 Meter run is added at the end of the workout.

*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOUND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
Before the Run complete a 5:00 Row, gradually upping the pace until the finish.
Let heart rate come all the way back down before starting the Row
Then
Run 45 Minutes for Distance Must keep heart rate BPM < 180-age After
completing pieces 1-3,

OR

Strength
Back Squat – 3×3 @75%

Gymnastics Accessory
“Air Squats” with a vest
Every other minute for 4 rounds
30 Squats
Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.

Strength Accessory
Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set
Rest 2-3 Minutes

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