Warm-up & Mobility: 15 Minutes

“9/11 Tribute WOD”

Rx is ON – For time:

• 2001m Row or 2001m Run (1.25 miles)
• 11 Box Jumps (30/24″)
• 11 Thrusters (125/85lb)
• 11 Burpee Chest to Bar Pull-ups
• 11 Power Cleans (170/120lb)
• 11 HSPUs
• 11 KB Swings (30/24k)
• 11 Toes to Bar
• 11 Deadlifts (170/120lb)
• 11 Push Jerks (110/75lb)
• 2001m Row or 2001m Run (1.25 miles)

**If athletes begin the WOD with a Row, they finish with a Run and vice versa.
***Athletes use one BB, must change weights themselves

 

Warm-up & Mobility: 15 Minutes

Strength: Bench – 2 ct pause – 20 minutes to work to a heavy double – form AND TRUE PAUSE over weight

Or  – Strict Press 5-3-1-1-1 to hit a heavy single

Conditioning: 3RFT of –

• 5/5 Step-ups onto 20” box with plate locked overhead (45/25lb)
• 50m Farmer’s Carry
• 5 Strict Pull-ups
• 50 DUs*

*DUs increase by 25 each round 50/75/100

 

Strength: Clean – 20 minutes to hit a heavy single

Conditioning: AMRAP 8 minutes of –

• 6 Front Squat (155/115lb)
• 3 Push-Jerks (same BB)
• 9 Push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 min to hit a heavy single

Conditioning: 4RFT of –

• 7 Pull-Ups
• 7 Power Snatch (135/95lb)
• 7 Burpees

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench 3-3-3 – heavier than last week by 5-10% –OR– Push-press 3-3-3

Conditioning: 5 rounds for time:

• 3 Rope climbs
• 9 Wall Ball (20/14lb)
• 12 Sumo DL with KB (30/24k – go heavy)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – EMOM 10 minutes – 75–80% 1RM Clean

Conditioning: For time:

• 2 Power Clean & Jerk @75% 1RM
• 8 Pull-ups
• 200m Run
• 4 PC & Jerk
• 16 Pull-ups
• 400m Run
• 8 PC & Jerk
• 32 Pull-ups
• 800m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 minutes – 1 Snatch @ 75-80%

Conditioning: 5 rounds for time – “Georgia’s Snatch” (RX is on)

• 10 Power Snatch (115/75lb)
• 15 Push-up

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – (focus on speed for first two sets) 50×5, 65×5, 80×5, 95×5, 100×3, 80×8 – working percentages off 3RM

Conditioning:

• Run 1 mile for time (buy in)

Then (no rest) – 3 rounds for total working time of:

• 10/10 one armed KB swing (24/16k)
• 21 lunge steps (L+R=2)
• 21 Burpees with jump onto 45 lb plate to fully open hips

Warm-up & Mobility: 15 Minutes

Strength: DL – 4×5@60%, 75%, 85%, 95% working percentages off your 3RM

Conditioning: EMOM 15 min of –

• 10 KB Swings (32/24k)
• 10 Box Jumps (24/20″)

**Both movements every min.
**if you miss the interval decrease by 2 reps on each movement for the next round

 

Warm-up & Mobility: 15 Minutes

Then, for time, RX is ON:

• 21 Thrusters (95/65lb)
• 21 Pull ups
• 200m Run
• 15 Thrusters
• 15 C2B Pull ups
• 400m Run
• 9 Thrusters
• 9 Muscle Ups
• 800m Run