top of page

Wednesday, November 11, 2020


Veterans Day

“21 Guns”

Background: This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout “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.

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

Masters 7:15am

Veterans Day

A. Crossover symmetry

B. “Chief” hero wod

3 min AMRAP x 5 sets w/ 2 min rest

3 power cleans

6 push-ups

9 air squats

OR

“Lil” Chris Kyle (American sniper)

3 rounds for time

20 kettlebell swings

20 walking lunges (10/leg)

20 DB thrusters

20 push-ups

91 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page