Today: For Time 800m Run 50 Burpee Box-Jumps 50 Toes-to-Bar 800m Run
Today: 20 min. AMRAP 10 Burpees 10 Wall-Balls 10 Renegade Rows 200m Run
Today: 7 min. AMRAP 5 Burpees 20 Squats 10 Push-Ups Rest 7 min. AMRAP 10 KB Swing 20 Russian Twists 10 Knees-to-Elbows
Today: 10 min EMOM 10 DB Push-Press 3 Box Jumps Then: 3x250m Row
Today: 10-1: DB Thrusters 1-10: Box Jumps Then: 3×20 Knees-to-Elbows
Today: 4 Rounds 1 min. Dips 1 min. Plank 1 min. Shoulder-to-Overhead 1 min. Jumping Lunges 1 min. Rest
Today: 15 min. AMRAP 2-4-6-8-10-etc… Goblet Squats Burpees
Today: For Time 200m Run 50 Mountain Climbers 200m Run 50 Lunges 200m Run 50 Bicycle Kicks 200m Run 50 V-Ups
Today: For Time 500m Row 50 Air Squats 40 Sit-Ups 30 Push-Ups 20 Pull-Ups Then: For Time 50 Burpees
Today: Max Reps 1 min Pull-Ups/Ring Rows 1 min DB Thrusters 1 min Sit-Ups 1 min Burpees 1 min Rest 4 Rounds Total
Please join us today from 10 am -12 pm for our Hero WOD Sunday workout! The WOD and standards will be announced at the gym.
What is a Hero WOD?
Traditionally they are workouts that have been created in honor of heroes who have died in the line of duty. Many are named after men and women who have lost their lives fighting in war or right here at home defending and protecting their community as police officers, firefighters, and paramedics.
What is the point of a Hero WOD?
Honor. The point of a Hero WOD is to honor the fallen and to remember the sacrifices that they have made. For you, it means giving your all during the workout for those who have already given all they have to offer for you and the rest of our community.
We will see you there!