9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

9/11 Tribute WoD
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53 lbs)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

TO BE ANNOUNCED ON SITE

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength:
Back Squat for load:
5-3-3-3-2-1
Rest 2 min after each set
Build to a heavy single for today
Metcon:
For Time:
Run 200
18 Power Cleans 155/105 lbs
Run 200
9 Squat Cleans 185/125 lbs
Run 200
Gymnastics
EMOM 10
– 6 Handstand Push Ups
– :20 Handstand Hold

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

TO BE ANNOUNCED ON SITE

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees