Happy Independence Day!
Today’s class is at 0900 only. Regular schedule resumes Wednesday.
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 (100/70)
132 Wall-ball shots (20/14)@(10/9′)
168 Burpees
132 Pull-ups
132 Box jump overs (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
Compare to Monday, 04 July 2022
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.
132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.
168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.
13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.
1776: Total reps in the WOD, representing the year we declared Independence!
Post results and experience to comments
Steve, John, Ron
1776 wod. 1:39min
Awesome team!
Kile/Wade/Ape
90:42 Rx
This is probab;y the longest WOD I do on a yearly basis! And it is a good one!!
Strong work to all those who came in to torture yourself! LOL!!
Strong work Coach!
Partnered with Bubba and Maggie!! We did 4 sets of 11 on most movements. Did 2 sets of dubs.
98:26
30# KB Swings
Dubs
25# DB Push Press
30# D-ball cleans
14# WB
Mod pull ups
20″ box step ups
35# Goblets squats
30# DB snatches
I love this WOD!
Awesome job sis!
Mindy/Missy/Crystal 115:48 minutes (1:58:48)
1776 WOD.
Way to push through that LOOOOONG WOD ladies!