Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

Post results and experience to comments

Comments

  1. sflynn says

    Team Ape Seems Legit
    80:00-something RX

    I would like to extend a huge thank you to my teammates for pushing me through those Dballs. Back wasn’t happy and I was in a dark pain cave. Those took me about 75 of our 80 minutes. DUs and butterfly PLU felt good though. Haha!
    Such a great turnout today!!! 24 athletes!

    Happy 4th of July! ❤️

  2. Michelle Milstead says

    Kylee, Sandy, Rugrat
    68:10

    I loved this WOD!
    25# KB swings
    Single Unders
    15# DB push press (could have done 20/25#)
    50# DB cleans
    10# WB shots (wish I would have done 12#)
    35# KB goblet Sq
    20# DB snatches

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