Truth and Reconciliation WOD

30
Sep

Truth and Reconciliation WOD

Wear Orange

Truth and Reconciliation WOD

1 min of silence, then:
4 rounds
90 sec Rowing
Rest 30 sec
90 sec Burpees
Rest 30 sec
90 sec Box Jumps (24/20”)
Rest 30 sec

14 Responses

  1. Amanda Hunt

    Truth and Reconciliation WOD

    Mobility and Warm up

    WOD
    1 minute of Silence then
    4 rounds
    90 sec Rowing
    Rest 30 sec
    90 sec Burpees
    Rest 30 sec
    90 sec Box Jumps
    (24/20″)
    Rest 30 sec

    Round 1 – 24cal/ 20 B / 22 BJ
    Round 2 – 24cal/ 20 B / 22 BJ
    Round 3 – 24cal/ 20 B / 22 BJ
    Round 4 – 24cal/ 19 B / 22 BJ

    Total Reps – 263 reps

    Thanks Shane!!

  2. Jordan Sanipass

    Truth and Reconciliation WOD

    1 min of silence, then:
    4 rounds
    90 sec Rowing-27,29,29,29 cals=114
    Rest 30 sec
    90 sec Burpees-23,25,25,27=102
    Rest 30 sec
    90 sec Box Jumps (24/20”)-26,30,30,30=116
    Rest 30 sec

    Total- 332 reps

  3. Catherine Wilson

    Mobility and Warm-up

    Row 17,14,14,15
    DU 17,15, 14,15
    Box Step 37, 31,29,37

    255 total.

    Dropped to the 12 inch box due to right thigh muscle. This was a sweaty slog on a Thursday.

    I’ll have to find something orange to wear for next year.

    Thanks Shane for a great class.

    I did have a few moments trying to figure out what songs were remixed in the Playlist.. Yaz was one, situation I think was the original song.

  4. Kelly B

    Truth and Reconciliation WOD

    1 min of silence, then:
    4 rounds
    90 sec Rowing: 20,21,21,21
    Rest 30 sec
    90 sec Burpees: 23,23,23,23
    Rest 30 sec
    90 sec Box Jumps (20”): 25,28,28,29
    Rest 30 sec

    Total: 285

    Thanks Shane!

  5. Frank

    WOD
    1 minute of Silence then
    4 rounds
    90 sec Rowing
    Rest 30 sec
    90 sec Burpees
    Rest 30 sec
    90 sec Box Jumps
    (24″)
    Rest 30 sec

    Total Reps – 226 reps

  6. Blake

    Truth and Reconciliation WOD

    1 min of silence, then:
    4 rounds
    90 sec Rowing: 30/28/26/25
    Rest 30 sec
    90 sec Burpees: 22/18/19/19
    Rest 30 sec
    90 sec Box Steps @ 20″: 38/35/34/34
    Rest 30 sec

    Rd1: 90, Rd2: 83, Rd: 79, Rd4: 78
    Total: 330 rep

    Thanks Coach Kevin!

  7. John Hunt

    Truth and Reconciliation WOD

    1 min of silence, then:
    4 rounds
    90 sec Rowing 33/29/28/27
    Rest 30 sec
    90 sec Burpees 21/19/21/19
    Rest 30 sec
    90 sec Box Jumps 24” 28/25/25/23
    Rest 30 sec

    298 Reps

    Thanks Carrie!

  8. Stephdh120

    1 Min of Silence;
    4 Rds
    90 Sec Row (19/18/18/18 cals)
    30 Sec Rest
    90 Sec Burpees (15/15/15/15)
    30 sec Rest
    90 Sec Box Steps 20″ (25/25/25/24)
    30 Sec Rest
    Total- 232 Reps

  9. John Gunn

    1 mile ruck pre-WOD

    1 min of silence, then:
    4 rounds
    90 sec Rowing
    Rest 30 sec
    90 sec Down ups
    Rest 30 sec
    90 sec Box Steps 24″
    Rest 30 sec

    Row – 23, 22, 22, 23
    Down-ups – 18, 19, 18, 18
    Box Steps – 22, 22, 23, 15

    Total – 254

    Thank you, Kevin, for making this day a part of our gym.

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