2 Rounds of:
Run 400m
10 Burpees
10 KB swings
10 Toes to bar
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.
Stretch/Roll out 10 minutes
AMRAP 5 Minutes:
-10 Quick feet
-5 Plate ground to OH
-5 Plate bent over rows
-6 Air squats
-6 Lunge jumps
-Handstand hold
AMRAP 20 Minutes:
-10 Weighted reverse lunges
-10 Weighted box step ups, 24/20
-2 Rope climbs, 18/15
-300m Run
*Workout done w/ single DB. Record weight used in notes. Sub 20 pull-ups/jumping pull-ups/ring rows for the rope climbs.
AMRAP 10 Min:
-3 Burpees
-3 muscle clean + shoulder presses
-3 Front squats
-3 Push jerks
-6 Lunge jumps
-6 Toes to bar
For time:
25 Clean & Jerks, 135#/95#
Rest 2 minutes
50 Burpees
Rest 2 minutes
75 Cal Row
Rest 2 minutes
100 Abmat sit-ups
*Rx+ GHD sit-ups and 185#/125#
Roll out 10 Minutes
AMRAP 5 Minutes:
3 Burpees
4 Pull-ups
5 Roll to stands
6 Lunge jumps
Handstand hold
5 Rounds for time of:
350m Row
20 Ring push-ups
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
Burgener WU
50-40-30-20-10 rep rounds for time of:
Double unders
Abmat sit-ups
*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.
Row 500m
Rotator cuff WU
Hip circle band WU
10 Med ball cleans
10 Wall balls
10 Burpees
30-20-10 Reps for time of:
Wall balls, 20#/14#
Burpees
*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Sled push or Yoke carry
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2 Rounds:
10 Toe touch overhead stretch
10 MC hip stretches
10 Hollow rocks
10 Supermans
10 PVC pass throughs
10 OH squats
AMRAP 20:
-10 Burpees
-20 DB bent over rows, 10/arm
-30 Abmat/GHD sit-ups
-20 DB snatches, alt arms each rep
-10 Muscle ups
*Sub 10 pull-ups AND 10 dips for the MUs. Record sit-up style and DB weight in notes.
500m Row
Sampson stretch
PVC passthroughs
OH squats
–
Start warming up on WOD movements
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.