Monday 9/11
Back Squat Build to Max
9/11 tribute WOD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Tuesday
2 sets
60s Max SHSPU
60s rest
60s Max Double Unders
60s rest
For Time
75 Snatches 75/55#
**OTM 6 Bar Facing Burpees including 0:00
12 minute cap
Wednesday
Teams of 2
AMRAP in 30 Minutes
30s of work and 30s of rest
100/80 Cal Bike
8 SB Cleans 100/80lbs
100/80 Cal Row
36 Toes to Bar
Thursday
21-15-9
Cal Row
Front Squats 115/85lbs
Chest to Bar Pull Ups
Friday
3 Rounds For Time
400m Run
15 Burpee Box Jumps 24/20
30 STOH 95/65lbs
15 Burpee Box Jumps 24/20
400m Run
Rest 3 minutes
Saturday
Deadlift 90+/1×3
For Time
100 Double Unders
21 American Swings 32/24kg
21 V-Ups
100 Double Unders
15 American Swings 32/24kg
15 V-Ups
100 Double Unders
9 American Swings 32/24kg
9 V-Ups
Sunday
5-4-3-2-1
Strict Press
Strict weighted pull ups
5 Rounds For Time
200′ SB Carry
200′ Farmers Carry
50′ Plate push 45/35lbs
Rest 2 minutes
