Today marks the 76th Anniversary of the D-Day landings. Never forget the sacrifice of so many across the Allied armies that gave their lives that day so that the world could be free from Nazi tyranny.
WOD
“D-Day”
19 minute AMRAP
44 Medicine ball cleans
6 Burpees over the medicine ball
600 meter Run
STIMULUS
Duration: Long – 19 minutes
Volume: High (200+ reps)
Load: Light and body weight
White Board Chat:
Our workout today honors all those brave soldiers, Marines, and sailors who partook in the invasion of Nazi occupied France on June 6, 1944; forever known as “D-Day.” This one will be a gut-check, but that’s what it’s supposed to be. Had that day not been successful, who knows what flags countries around the globe would be flying under today. Our medicine ball cleans should be a light load relative to our ability and something that we can perform consistent reps of 20 unbroken reps on. They should be taking us no longer than 2 minutes during the final minutes of the workout. The 6 burpees over the medicine ball can be done facing the medicine ball, or perpendicular – shooter’s choice on that. They should take us no longer than :30 for the balance of the workout. Our 600 meter run should be something that takes us around 3-4 at most to complete. So we are looking at around 4-8 rounds total on this one. Dig in on this one and remember those who fought and died on that day so that we could do this, today.
Modifications
ALL BODYWEIGHT OPTION
19 Minute AMRAP
44 Squat jumps to a target
6 Burpees over the medicine ball
600 meter Run
- Time
- If we are building our capacity towards working for 19 minutes, scale the time to 13 minutes total
- Medicine ball cleans
- If performing 20 in a row unbroken, with sound mechanics, is something we are working towards, scale the load if possible, or cut the reps to 22 if we are using a relatively heavier load and will break more often
- If we have an injury or limitation that prevents us from pulling from the ground, front squat
- If we have an injury or limitation that prevents us from squatting, power clean
- Burpees over the medicine ball
- If we have an injury or limitation that prevents us from jumping, perform burpees without the jump, step to standing, and cut the reps to 3
- If we have an injury or limitation that prevents us from going all the way to the floor, perform a squat thrust (kicking feet back to the top of a push up)
- 600m run
- If running 600m fresh will take us over 4 minutes, cut the reps to 300 meters
- If we have an injury or limitation that prevents us from running and have access to them, perform either: 500 meter row / 1200 meter bike / 500 meter ski erg