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!
The 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:
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:
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:
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
17 Pushups / 76 Body Squats
17 Burpees / 76 Lunges
17 Pullups / 76 Leap Frogs
17 Sprints (5 secs) / 76 sec Wall Sits
