Sunday 05/03/2020

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

“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

“Turns”

5 Rounds
15 Push Press (110/75)
21 Front Squats
2:00 Run

Score = time

-check out the video for movement/equipment alternatives!

This Hero WOD is dedicated to Ian "Turns" Turner who paid the ultimate price for his country on July 15, 2017. 

Ian was a highly respected operator with the 2nd Commando Regiment and devoted to every aspect of life as a soldier. Even as a kid Ian had been obsessed with becoming a Special Forces soldier. He enlisted in the Australian Army in 2000 and his first posting was to 2nd Battalion Royal Australian Regiment (RAR) in Townsville as a Rifleman. In 2003 he decided to pursue his ambition and completed his Commando selection and Reinforcement cycle, and was then posted to 4th Battalion RAR (Commando), now known as 2nd Commando Regiment.

In 2004 Ian took a break from the Army and moved back to Tasmania to marry his high school sweetheart, Jo, and start a family. Ian became an adoring dad to his son Xander and daughter Ella. During this time he posted to the Army Reserves at 12/40 Royal Tasmanian Regiment, but disheartened by work opportunities as a civilian he found work in Iraq as a private security contractor.

Ian missed Defence life, so in 2006 he moved backed to Sydney with Jo and the kids and went back to fulltime ADF service in the 2nd Commando Regiment. Whilst juggling a demanding career and being devoted to his family, Ian completed a Bachelor of Arts in Security, Terrorism and Counter-Terrorism and a Masters in Strategy and Security. His capacity to apply himself and achieve a high standard in anything he set his mind to was inspiring to say the least. The opposing side to his driven personality was, in his own words, an “untamed beast” that would lead him into destruction and depression. This was his greatest battle and one that saw him end his own life in 2017.

The movements in Ian’s WOD were chosen by his children, one of their favourite memories with their Dad was going to his work gym and trying to follow him through his gruelling workouts. The 15+21 reps each round equal 36 for the 36 glorious years he lived.

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