Travis Manion Memorial WOD
9:00 a.m.
There are no Unconventional Classes today.
4/30/2021
4/29/2021
4/28/2021
4/27/2021
4/26/2021
WORKOUT
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each
round. 100m, 200m, 300m etc…
POST-WORKOUT
STRENGTH
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
Join us Saturday, May 1 at 9:00 a.m.
For the Travis Manion Foundation WOD
Travis Manion 1980-2007
On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.
The Travis Manion Foundation strives to unite and strengthen communities by training, developing, and highlighting the role models that lead them. We develop programs, training opportunities, and events designed to empower veterans and families of the fallen, and then inspire them to pass on their values to the next generation and the community at large.
4/23/2021
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Row-Bike-Run (EZ)
MIN 2 – Handstand Option
Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk
Option 3: 7-10 Pike Push-Ups
Option 3: :30 HS Hold
WORKOUT
FOR TIME
100 Double Unders
Immediately Into…
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into…
100 Double Unders
4/22/2021
4/21/2021
NCFIT BENCHMARK
WORKOUT
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)