9/5-9/11
Monday
Labor Day
One class only @ 8:30a
3 Person Teams
For Time:
75 Pull-ups
75 Push-ups
75 Front Squats (95/65)
75 Hang Power Cleans (95/65)
75 Push Presses (95/65)
150 Sit-ups
150 Burpees
Divide reps up evenly among teammates. One person working at a time
Tuesday
Strength
Deload
Close Grip Bench Press
10 reps @ 55%
7 reps @ 65%
5 reps @ 75%
WOD
7 minute AMRAP
12 KB Swings (55/35)
6 KB Goblet Reverse Lunges (55/35)
24 Double-unders
Wednesday
5 Rounds For Time
7 DB Hang Squat Clean Thrusters (pick weight, make it challenging)
7 Bar Muscle-ups
Row 14 Calories
Thursday
Strength
Deload
Front Squat
10 reps @ 55%
7 reps @ 65%
5 reps @ 75%
WOD
Death By
Wall Balls (20/14)
Push-ups
1st minute: 1 wall ball + 1 push-up
2nd minute: 2 wall balls + 2 push-ups
3rd minute: 3 wall balls + 3 push-ups
Friday
21-15-9 Rep rounds for time
Alternating DB Snatch (50/35)
Burpees
Goblet squats (50/35)
Ring Push-ups
Saturday
9/11 Memorial WOD
For Time:
2001 Meter Row or Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest To Bar Pullups
11 Power Cleans 170/120
11 HSPU
11 KB Swings 70/53
11 T2B
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 Meter Run or Row
Each component of this WOD is symbolic of 9/11. T 2001M row or run represents the year the attack took place. The nine movements with 11 reps corresponds to the date, and each of the weights have meaning:
- 125 – number of deaths at the Pentagon
- 175 – American Airlines Flight 175 that hit the South Tower
- 170 – Flight 77 and Flight 93 combined
- 110 – Number of floors in each tower of the World Trade Center
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