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
Joint Strike CrossFit 