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
Truth and Reconciliation WOD
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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!!
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
Row – 30-30-30-30
Burpees – 20-20-20-20
BJ – 30-30-30-31
Total – 321
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.
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!
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
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!
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!
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
Row: 31,25,24,24
Burpees: 33,22,24,22
Box jump: 33,31,28,30
Total: 327
Went out way too hot, classic me.
Home row
5000m 21 min
Row: 22,19,20,20
Burpees: 16,15,14,14
Box Jumps: 21,23,20,20
224
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.
Row: 18,19,19,19
Burpees: 18,18,16,17
Box Jumps: 17,17,18,20
Total: 216 reps
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 – 26cal/ 20 B / 23 BJ
Round 2 – 23cal/ 19 B / 22 BJ
Round 3 – 22cal/ 19 B / 21 BJ
Round 4 – 24cal/ 18 B / 22 BJ
259 reps