Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
For time:
10 Clean & jerks, 155#/105#
20 Bar over burpees
30 Cal row
Row 500m, then:
5 Power cleans
5 Thrusters
5 Push jerks
x 5 sets, increasing weight each time (start w/ empty bar)
*After each set, do 5 box jumps first set, 5 KB swings 2nd set, 5 pull-ups 3rd set, 5 toes to bar 4th set, 5 burpees last set.
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
*If you row at the beginning, you run at the end 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.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Station Outdoor WOD:
4 Minutes each station, do as much work as you can:
– Sled pushes
– Toes to bar
– DB push presses (single arm)
– DB walking lunges
– Tire flips
*One partner working at a time. Work as hard as possible for @ 30 seconds, then switch.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds for time of:
5 Power snatches, 115#/75#
10 Bar over burpees
*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
For time:
Run 800m
100 Mountain climbers
Run 400m
50 Mountain climbers
Run 200m
25 Mountain climbers
*Each step counts as 1 rep. Foot must be planted in ground for rep to count – no “floating” reps. Knee should be in contact with elbow area as well. Hold yourself to this standard. Cut reps as needed. Rx+ w/ vest, 20#/14#.
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Partner up or complete it solo. Time cap 40 minutes. Girls use 105#. Scale weight as needed.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
4 Rounds for time:
28 Pistols, alternating legs each rep
15 Power cleans, 115#/80#