Warmup:
400M jog
Walking lunge 30’
Inchworm 30’
Crab walk 30’
Side lunge 30’
10 light KB deadlifts
10 Russian Swings
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows
Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang power clean, hang power clean, barbell row
WOD:
“EOD 130”
For Time (w/a partner):
66 Front Squats (135/95)
66 Kettlebell Swings (70/55)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Hang Power Cleans (135/95)
66 Single Arm Kettlebell Presses (55/35)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Chest to Bar Pull-Ups
66 Box Jumps (30″/24″)
16 Partner Over Burpees
30 Second Plank
400M Run
66 Push-Ups
66 Pendlay Barbel Rows (135/95)
16 Partner Over Burpees
30 Second Plank
400M Run
-Each Partner wears a vest (10/7)
Video courtesy of the 366th FW.
Join us at the Combat PT Tent at 0630 for the EOD Warrior Foundation WOD honoring those EOD members who have fallen in battle. The workout, to be completed as a 2-person team, consists of 4 couplets – separated by burpees – to represent each of the four branches of service. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen EOD service members from 9/11/2001 until the date when this workout was first published.
To donate directly to help the families of the Fallen, click here.
As with any other partner chipper, have a good game plan going in and chip away at the work. Try as best as you can for equal work to rest ratios. And be steady in the burpees.
Scaling Options:
Bar weight -> 95/65 -> as needed
KB weight -> as needed
C2B Pull ups -> chin above pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 24/20 -> as needed
Push Ups -> off bench
Run – 500M Row
Joint Strike CrossFit 