Week of Sept 8th

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“SKILL”

Back Squat 3RM
“WOD”

5 rounds for time:

10 Toes to Bar

10 Front Squat 135/95#

200m Run

“SKILL”

Snatch DL.Pull.Hang Snatch Heavy Single
3 sets for time;

3 rounds of

10 Hang Power Snatch 75/55#

10 Burpee over bar
rest 3 min

SKILL”

Push Press 3RM
WOD:

50m Farmer Carry 45/25#

50 Jumping Squat onto box 20/20”

50m Farmer Carry 45/25#
Cash-Out:

4 x 30 sec Plank w/Weight

“SKILL”

WOD Prep
“WOD”

For time:

Run, 2001 m

11 Box Jumps, 30/24 in

11 Thrusters, 125/85 lbs

11 Burpee Pull-up (chest-to-bar)s

11 Power Cleans, 170/120 lbs

11 Handstand Push-ups

11 Swings, 2/1.5 pood

11 Toes-to-bars

11 Deadlifts, 170/120 lbs

11 Push Jerks, 110/75 lbs

Row, 2001 m
******If athletes begin the WOD with a row, they finish with a run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

“SKILL”

Clean DL. Pull. Clean. PP
“WOD”

AMRAP 10:

100 Double Unders

75 Wall Balls

15 Muscle Ups

(progressions)

“SKILL”

Deadlift 3
“WOD”

For time:

800m Run

30 KBS 73/53#

30 Box Jump 24/20”

400m Run

20 KBS

20 Box Jump

200m Run

10 KBS

10 Box Jump

SKILL”

Wod Prep
“WOD”

“Cindy”

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