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11 September 2020

25
Aug

11 September 2020

11 September 2020 – “In Remembrance of 9/11”

Warm-up:  Eastside Lap, 6 Burpee Broad Jumps, 12 Curtsy Lunges, 18 Mountain Climbers

Strength: Bench Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week). Share, Share, Share!

Stamina: 5 Rounds, not for time: 10x DB Push up to clean and press (perform push up on DB’s right into DB clean and jerk), 20x alt. DB Plank Rows, 15x Strict dip with 3-second negative. 

WOD:  9/11 Tribute

Use ONE Bar and add or delete weights, Share equipment with a partner if at all possible. 

  • For Time
  • 2001 meter Run (6 Blocks) or 2001 meter Row
  • 3X – 9 Box Jumps (30/24 in), 11 Thrusters (95/65lb)
  • 2X – 9 Chest-to-Bar Pull-Ups, 11 Power Cleans (145/95lb)
  • 1X – 9 Handstand Push-Ups, 11 Deadlifts (195/125 lb)
  • 2001 meter Run (6 Blocks) or 2001 meter Row

Cool Down:  4 Sets:  20 Hollow Rocks, Rest Between Sets. 

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