• jdh6270

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

89 views

Recent Posts

See All

Monday, November 30, 2020

A. Every 90 sec for 8 sets complete the following: 1 hang clean pull + 1 hang power clean + 1 hang squat clean; build B. 5 rounds For time 12 SA DB hang squat clean 50,35 10 handstand push-ups 40 doub

Saturday, November 28, 2020

For time with a partner: 15 rounds for time 12 wall ball 30,20 8 deadlifts 185,125 4 atomic sit-ups 45,25 50 double unders after every 3 rounds; both partners must compels the DU After 3-6-9-12-15 bot

Friday, November 27, 2020

Friday ONLY 8:30 & 9:30am classes NO afternoon classes today For time complete w/partner 600m partner run + 3 rounds 25 thrusters 115#/75# 25 toes to bar + 600m partner run + 2 rounds 50 cal row/50 ca

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM