July 4th Weekend Workout!

Welcome to 4th of July weekend!  We wish everyone an awesome, safe, and exciting American celebration.  Here’s a challenge for anyone who gets a break from the fireworks!  Brought to you by WOD-RX and our Founding Fathers!

Wod-Rx1

The Thomas Jefferson:

thomas jefferson

200 Jump Ropes or Jumping Jacks

50 Squat Jumps

20 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

 

The John Adams:

John Adams

300 Jump Ropes or Jumping Jacks

75 Squat Jumps

25 Burpees

30 Pull ups

30 Chin ups

3:00 Mountain Climbers

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

The Alexander Hamilton:

alexander hamiltion

350 Jump Ropes or Jumping Jacks

50 Leap Frogs

30 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

2:00 Elbow Planks

60 Side Lunges

30 Lunge Squats (Each Leg Forward)

15 – 5 second sprints

 

The George Washington:

george washington

500 Jump Ropes or Jumping Jacks

75 Squat Jumps

50 Burpees

40 Pull ups

40 Chin ups

2:00 Push Up Planks / 2:00 Elbow Plank (No Rest)

50 Lunges

50 Reverse Lunges

15 – 5 second sprints

 

Bonus – Benjamin Franklin

benjamin franklin

 

17 Pushups / 76 Body Squats

17 Burpees / 76 Lunges

17 Pullups / 76 Leap Frogs

17 Sprints (5 secs) / 76 sec Wall Sits

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