Sunday 04/26/2020

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

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Warm up

“Derek Weida Abs”

25 Situps
100 Flutter Kicks
25 Situps
25 Leg Raises
25 Situps
100 Hello Dolly’s
25 Situps
25 Crunches
25 Russian Twist
25 Situps
100 Bicycles

Your goal is to go through without rest (which is very tough!)
Here’s what you can do…go through the routine, when you feel like you need to rest, stop that movement, and move on to the next one.
Push yourself! As we repeat this, you will get deeper and deeper into the rep ranges!
Your mind will quit 100 times before your body will!

-check out the video for movement/equipment alternatives!

Derek Weida, an amputee Army veteran who served three tours in Iraq with the 82nd Airborne Division, credits fitness with helping him break out of severe depression after an insurgent's bullet ended his Army career. Through motivational videos and a nonprofit that helps veterans cover fitness-related expenses such as gym fees and personal training, Weida has found a new way to serve by trying to re-create his success for others.

Workout

“LT. Brad Clark”

95 Double Unders

-then-

6 Rounds
10 Single Arm Dumbbell Clean and Jerk (50/35)
11 Burpees
18 Weight Lunges (50/35)

-then-

95 Double Unders

Score = time

-check out the video for movement/equipment alternatives!

This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.

Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.

For the rep scheme and movements, Campbell notes "the cash in cash out idea came to me because he was killed on interstate I295 so doing two sets of 95 double unders. 6rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.

Dumbbell we also more common in the firehouse than a barbell.

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