Sunday 05/31/2020

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

“Whiting”

1 Mile Run (or 8:00 Run)
-then-
5 Rounds
27 Air Squats
18 Pushups

*if you finish the 5 rounds and there is still time on the clock, run again.

Score = completion

-check out the video for movement/equipment alternatives!

This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq. 

He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.

The rep scheme signifies:
- 19 minutes AMRAP for the day when Justin was killed
- 5 rounds for 5th Special Forces Group
- 27 air squats for his aged when the incident happened
- 18 push-ups for his military occupational specialty

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