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.