WODs 210905 - 210911

 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