– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
Skill/Strength
Shoulder Press (5-5-5-5)
WOD
Metcon (Time)
5 Rounds of:
3 Tire flips
Sprint
6 Burpees
Sprint
*Outside workout. Do tire flips on one side of grass, then sprint to opposite side for the burpees. Sprint back. Rest as needed between rounds. All out efforts.
*Rest 3 Minutes between rounds. All out efforts – go heavy and fast. Sub DB shoulder presses/push presses for HSPUs. Scale burpees so you can complete them in 60 seconds or less. Record weights used in notes.
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.
WOD
9/11 Tribute WOD (Time)
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.