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NEWS

Monday Training 09/11/2017

By admin | In Workouts | on September 10, 2017

Thank you to everyone who came out to the Gymnastics Seminar! Also shout out to Jorge for killing his Bar Muscle-Up!

Warm-Up: 2 Rounds

Broad Jumps

Inch Worms

Broad Jumps

Walking Lunges

*Coach Led Mobility*

9/11 Tribute WOD: FOR TIME

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)-Scaled 24/20
11 Thrusters (125# / 85#)-Scaled 95/65
11 Burpee Chest to Bar Pull-ups-Scaled Burpee to Jumping Pull-Up
11 Power Cleans (170# / 120#)-Scaled 140/90
11 HSPUs-Scaled HRPU
11 KB Swings (70#/55#)-Scaled 55/35
11 Toes to Bar-Scaled Knees to Elbows
11 Deadlifts (170# / 120#)- Scaled 140/90
11 Push Jerks (110# / 75#)-Scaled 95/55
2001m Row  or 2001m Run (1.25 miles)

 **If athletes begin the WOD with a Row, they finish with a Run and vice versa.

 

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