February the 8th Black History WOD:
“Preparing to Fight to End Slavery”
Row Version: Row 1 Min on 1 Min off for 5 Rounds then 10 Push-Ups 10 Sit-Ups and 10 Air Squats on the Minute for Ups 20 Minutes then Row 1 Min on 1 Min off for 5 Rounds
Run Version: Run 1 Mile then 10 Push-Ups 10 Sit-Ups and 10 Air Squats on the Minute for Ups 20 Minutes then Run 1 Mile
Upper Impairment
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Run Version:
Run 1 Mile then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Run 1 Mile
Lower Impairment
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Bike Version:
Bike 2 Mile then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Bike 2 Mile
Neuromuscular
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
5 Push-Ups
5 Sit-Ups and
5 Air Squats
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Bike Version:
Bike 1 Mile then
5 Push-Ups
5 Sit-Ups and
5 Air Squats
on the Minute for 20 Minutes
then Bike 1 Mile
Seated
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
5 Push-Ups
5 Pull ups and
5 Dips
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Wheel Version:
Wheel 1/2 Mile then
5 Push-Ups
5 Pull ups and
5 Dips
on the Minute for 20 Minutes
then Wheel 1/2 Mile
Short Stature
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Run Version:
Run 1/2 Mile then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Run 1/2 Mile
Sensory
Row Version:
Row 1 Min on 1 Min off for 5 Rounds then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Row 1 Min on 1 Min off for 5 Rounds
Bike Version:
Bike 2 Mile then
10 Push-Ups
10 Sit-Ups and
10 Air Squats
on the Minute for 20 Minutes
then Bike 2 Mile
