9/18/15, Fri ~Michelle is really leaving!?~

Posted: September 17, 2015 in WODs

http://www.eodmemorialworkout.com/#!the-project/ceu8

Nice Partner WOD to send Michelle off!!

“EOD 130 Memorial WOD”

65 FS 135/95

65 KBS 70/55

16 Lateral Partner Over Burpees

65 HPC 135/95

65 KB PP 55/35

16 Lateral Partner Over Burpees

65 C2B

65 BJ 30/24

16 Lateral Partner Over Burpees

65 Hand Release Push Up

65 “Pendlay” Barbell Rows 135/95

16 Lateral Partner Over Burpees

Reason:  The EOD 130 Memorial Workout is in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All procedes benefit the EOD Warrior Foundation non-profit 501 (c) 3 .

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.  

Instructions: Partners work to complete 65 reps of each movement, done as a “Chipper”, with one partner working at all times before moving onto the next movement (i.e. Partner 1 does 10 reps of the 65 Front squats while partner 2 rests, switching when necessary before moving onto the 65 KB Swings). Choose between 4 ability levels to complete the workout: Master, Senior, Basic, and Candidate.

“MASTER” – RX Workout: Prescribed weights and movements listed above, and completed as a team of two with a 10lb weighted vest or body armor (athlete’s choice). The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all 65 reps have been completed by the team.

“SENIOR” – Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. Prescribed weights and movements listed above, and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all 65 reps have been completed by the team.

“BASIC” – Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS/MOVEMENTS. Prescribed movements or substitutions and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until completion of all reps.

“CANDIDATE” – Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS. MODIFIED MOVEMENTS, MODIFIED REPS. Prescribed movements or substitutions and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all reps have been completed by the team.

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