Memorial WoD for September 11, 2013

Warm up: Set up and warm up your lifts

WoD: Memorial WoD for the Victims of 9/11 (9 movements at 11 reps a piece)  First heat needs to go by 15 minutes past the start of class.

2001m row a/b) 1000m c) 500m

11 box jumps (36in/24in) a) 30”/22” b) 24”/20” c) < 20”  (36″ is the 30″ box plus a blue and green bumper)  (22″ isthe 20″ box with the green bumper)

11 thrusters (57kg/38kg) (125#=125 deaths at The Pentagon / 85) a) 95/65 b) 75/55 c) <= 45

11 burpee to chest to bar pull ups a) pull-ups b) pull-ups with bands c) ring rows

11 power cleans (80kg/55kg) (175 pounds= AA Flight #175, south tower / 120#)

11 hand stand push ups a/b) banded c) box

11 kb swings (32kg/24kg) (2pd/1.5pd) a) 1.5/1.0 b) 1.0/.75 c) <= .5

11 toes to bars a) KTE b) High Knees c) Toes to KB

11 deadlifts (77kg/55kg) (77k = Flight 77) (175#/120#) a) 155/105 b) 135/95 c) <=95/65

11 push jerks (50kg/35kg) (110 pounds = number of floors in each tower)(110#/75#) a) 95/65 b) 75/55 c) <= 45

2001m row a/b) 1000m c) 500m

MOB: Roll it all, Lax it all

Coach’s Tip: Heat’s will go 10 minutes a part, as necessary. You get one bar. It’s your job to put the right weight on it for each lift. You can have the bumpers stacked at your station as you see fit.

Leave a Reply

Your email address will not be published. Required fields are marked *