Today: Tabata*: Jumping Jacks Burpees Wall-Balls Sit-Ups *20 seconds work, 10 seconds rest for 8 rounds
Today: For Time 100 Squats 75 Sit-Ups 50 High-Knees 75 Bicycle Kicks 100 Push-Ups Then 3 x 1 min.22 Plank Holds
Today: 15 Minutes, As Many Rounds As Possible 20 Wall-Balls 20 V-Ups *Every 3 min, Run 200m
Today: 5 Rds: Run 400 m. 15 pull-ups Then: 150 Tuck Jumps
Today: 5 Rounds For Time 5 1-Arm DB Thrusters, Alternating 12 Lunges 50 Jump-Ropes
Today: 4 set max push ups then 10-1 of: Jumping Squats Push-ups
Today: Amrap in 20 minutes Run 200m 15 KB Box Step ups 25 KB swings 5 Burpees
Today: AMRAP in 12 minutes 20 Dumbell ground to overhead (clean then thruster) 40 Mountain Climbers 60 Jump Ropes
Today: 15 minute AMRAP Row 15 calories 15 Wallballs
Today: Run 400m 30-20-10 KB Front Squats Seated DB Press Crunches Run 400m 20 Burpees
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!