Sunday 05/17/2020

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 Situps
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

WOD Submitted by Mike and Berit Fischer! #dontblameme!

“Helton”

3 Rounds
4:00 Run
30 Dumbbell Squat Cleans (50s/35s)
30 Burpees

Score = time

-check out the video for movement/equipment alternatives!

Oh good, Youtube got it’s act together. WOD vid is back!

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. 

Helton is survived by his mother, Jiffy Helton.

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