20190920

Reminder, there will not be a 0530 class today. This event will run from 0600-0800. This WOD is dedicated to brining attention to preventing Veteran Suicide.  The sad statistic is 22 suicides daily.  For more info on how to help, go to  http://www.official22wod.com/

 

WOD:

“22”

The Official WOD to Prevent Veteran Suicide

22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle. 

Movements will be:

RX

Scaled

1.       Hand Release Push Ups 1.       Hand Release Push Ups
2.       Box Jumps (30/24) 2.       Box Jumps (24/20)
3.       Russian KB Swings (70/53) 3.       Russian KB Swings (53/35)
4.       Pull Ups 4.       Buddha Pull Ups or Ring Rows
5.       Dumbbell Squats (50/35) 5.       Dumbbell Squats (35/25)
6.       Handstand Push Ups 6.       Pike Push Ups off box
7.       Walking Lunges w/med ball (20/14) 7.       Walking Lunges w/med ball (14/10)
8.       Alt DB Snatch (50/35) 8.       Alt DB Snatch (35/25)
9.       Toe2Bar 9.       Hanging Knee Raise
10.   Ab Mat Sit Ups 10.   Ab Mat Sit Ups
11.   Devil’s Press (50/35) 11.   Devil’s Press (35/25)
12.   Cal Row 12.   Cal Row
13.   DB Deadlifts (50/35) 13.   DB Deadlifts (35/25)
14.   KB Sumo Deadlift High Pull (70/53) 14.   KB Sumo Deadlift High Pull (53/35)
15.   Cals Assault Bike 15.   Cals Assault Bike
16.   Wall Balls (20/14) 16.   Wall Balls (14/10)
17.   Back Extensions on GHD 17.   Back Extensions on GHD
18.   DB Push Press (50/35) 18.   DB Push Press (35/25)
19.   Shoulder Taps in Plank 19.   Shoulder Taps in Plank
20.   Cals on Ski Erg 20.   Cals on Ski Erg
21.   Goblet Squats (70/53) 21.   Goblet Squats (53/35)
22.   Burpee Over Kettlebell 22.   Burpee Over Kettlebell

IF there are way too many people, people can start at different movements if need be.  Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.

Video courtesy of Vitality Fitness.  When doing the med ball walking lunge, hold the med ball in a bear hug.

 

Scaling Options:

Anything lower than Scaled version, speak with coach to determine scale

 

Cool Down:

Check on your friends.  Make sure none are without a wingman

 

Roll out what hurts

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