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Weekly WODs: 9/11/17-9/15/17

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MONDAY

9/11 Tribute WOD:

In teams of 3, split the run/row, and each team mate will compete 11 reps of each movement.

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (53/35)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks (see below), is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

God bless the United States of America. We will never forget.

 

TUESDAY

21-15-9

Rope Slams

Bench press (95/65)

 

WEDNESDAY

“Tabata This”

Calorie Row

Air Squats

Pull-ups

Push-ups

Sit-ups

8x of 20 seconds of work, 10 seconds of rest. Rest 60 seconds between each.

 

THURSDAY

5 RFT:

10 Hang Power Snatch (95/65)

10 Box Step-ups each leg (30″/24″)

 

 

FRIDAY

Run/Row 450m, then:

3 Rounds of

3 Rope Climbs

10 Squat Cleans (135/105)