Sunday 03/22/2020

Register for a class as normal on WODHopper and input your score on the WODHopper scoreboard!

Have Instagram?? Post a WOD pic using the hashtag
#powerhouronline

Warm up

2 Rounds
0:30 Jumping Jacks
0:30 Air Squats
0:30 Inchworm with Pushup
0:30 Russian Swings
0:30 Up Downs

-check out the video for movement/equipment alternatives!

Workout

“Iron Ranger”
22 Seconds of Silence
94 Goblet Squats (70/53)
94 Pushups
94 Situps
94 Russian Swings (70/53)
22 Burpees

-check out the video for movement/equipment alternatives!

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

To leave a comment type below then on the next screen type in your name and then click "comment as guest".