WOD with Warriors - 21 Guns – Memorial Day 2016
Purpose: Workout of the Day or WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
1. To help people remember and observe Veterans Day in a respectful, reflecting, meaningful way.
2. To provide an opportunity for veterans to connect to members of their community through functional fitness.
The WOD - 21 Guns – Memorial Day
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation's’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
5 exercises, 21 reps of each, for as many rounds as you can in 21 minutes
Lunge Squats – Lower
1. Do a lunge, then a squat, for 1 rep. Alternate leg you lunge with for each rep
2. Side-to-side Push Ups – Upper
-Move hand and foot on same side out to do wide push up
-Modify: stay on knees, move hand out to do wide push up
3. Mountain Climbers - Abs
4. Bear Crawls – Full body
-Move arm and leg on same side, up and back counts as a rep
5. Jumping Jacks - Rest
Participants: Sign Up, open April 18th, via WODwithWarriors.org or Crowdrise. Registration will have three options: (Limited Number of Shirts, will SELL OUT)
$20 - Attending, please send a shirt
$20 - Supporting (can’t attend), please send a shirt
FREE - Attending, no shirt please