Off The Leash Fitness Memorial WOD
- 4 Rounds for Time
- 8 Alternating Reverse Lunges
- 8 Upright Rows (2x20/10 lb)
- 8 Tricep Dips (Feet elevated)
- 8 Hollow Rocks
- 8 Goblet Squats (20/10 lb)
- 8 Isolated Tricep Extensions (2x20x10 lb)
- 8 Negative Pull-Ups
- 8 Air Squats
- 8 Burpees
- 8 Up Downs
- 8 Bent Over Rows (2x20/10 lb)
- 8 Glute Bridges
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of the Glute Bridges is completed.
Upright Row: Hold a pair of Dumbbells in each hand, standing with knees and hips slightly bent and chest up. Pull both Dumbbells from hanging by the hips up toward the chest for a single repetition. Return the Dumbbells to the hanging position by the hips.
Negative Pull-Up: Start at the top of a Pull-Up position with the chin over the Pull-Up Bar, with one foot on a Box or platform for support. Step off off the Box and slowly extend the arms to descend to a Hang position. Aim for a 3-second descent. This is one repetition.
Up Down: From a standing position, perform a standard Burpee without the Push-Up and go back to the starting position. This is one rep.
Glute Bridge: Lay on the ground with both feet close to the hips and knees perpendicular to the ground. Keep your hands planted on the side while you drive the hips towards the sky. Keep the core activated and the glutes tight. Lower the hips down to the ground. This is one rep.
About the wod
Background: This workout is dedicated to US Supreme Court Justice Ruth Bader Ginsburg (RBG), who served the Supreme Court of the United States from 1993 until her death on September 18, 2020.
She was nominated by President Bill Clinton and was generally viewed as a moderate judge who was a consensus builder at the time of her nomination. She eventually became part of the liberal wing of the Court as the Court shifted to the right over time. Ginsburg was the second woman to serve on the U.S. Supreme Court, after Sandra Day O’Connor, and was the first Jewish woman to serve on the Court.
The workout was created by Coach KMO @squatsandsunglasses, owner of Off The Leash Fitness.
In a conversation with WODwell, Coach KMO told us that RBG inspired her because of her advocacy for women and her character.
The rep scheme signifies:
– 4 rounds for the 4 letters in her name
– 8 reps for the number of letters in her last name
See if you can spot the pattern in the naming of the movements that spells “Ruth Ginsburg.”