20200612

Today’s WOD is not a statement from the United States Air Force or the men and women of Luke AFB, and does not represent the opinions of such.  Today’s WOD does not pass judgement on law enforcement officials (as we know the great work they do on a daily basis), or make a statement on how someone should react to a situation.  Rather, this WOD is to honor a man who died a senseless death and hope that we as a world community can come to a better understanding and make this world a better place for the future.

Warmup:

400M jog

10 Air Squats w/3 sec pause at bottom

10 Side lunges

10 Spider-man Lunges

10 Pushup2Downward Dog

5 Burpees

WOD:

For Time*:

612 Walking Lunges

46 Burpees

 

*Every 5 minutes, perform:

25 Air Squats

20 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all the Burpees are completed.  Score is the time on the clock when the 46th Burpee is completed.

 

Pic courtesy of WODwell

 
This memorial workout is dedicated to George Floyd. This workout was designed by the coaches at The Power House (Saint Paul, MN, USA).

According to the creators, the rep scheme significance is as follows:

612: Minneapolis area code

46: Floyd’s age

5 min: month of May

25: the day, and

20: the year he died

If you are doing this WOD outdoors or in your garage, be careful on the lunge.  Don’t let your back-knee slam into the ground.

 

Scaling Options:

Air Squats -> to depth

Push Ups -> off knees or on a bench

 

Cool Down:

Doorway stretch – 1 Min per side

 

Oly Wall Stretch – 3 min

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