Search

Thursday Nov 11th Veterans day WOD

In honor of Veterans day we will be completing the WOD "21 Guns"

This “21 Guns” WOD, was designed to honor our Nation’s’ Warriors, past, present and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.


Strength: Bench Press 4x8 @ 70%


Conditioning: "21 Guns" (21min Amrap)

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

55 views0 comments

Recent Posts

See All

Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean