Friday 09/15
Strength Day
Part 1 = Overhead Squat
3-3-3-2-2-2-1-1-1
Every 90s , build to a heavy single or new 1RM
Part 2 = Snatch
Every 90s x 10 Sets
2 Snatches
Begin at about 65% of 1RM and build
Thursday 09/14
WOD- 3 RFT
500m Row
20 Alt. DB Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
400m Run
Wednesday 09/13
Strength - Every 2:30
4 x 5 Front Squats
@ 70% of 1RM
WOD- For Time
10-9-8-7-6-5-4-3-2-1
C2B
Clean & Jerks: weight change after two rounds are completed (135/95)(155/105)(185/135)(205/145)(225/155)
Tuesday 09/12
Body Armor- 4RNFT
6-10 Strict Pull ups
10 DB Bench Press
:30 Handstand hold
WOD- 10 min AMRAP
30 DU
2-4-6… DB Box Step Ups (24/20)(50/35)
1-2-3… Wallwalks
Always remember 9/11/01
"On this day... 22 years (September 10th) ago, 246 people went to sleep in preparation for their morning flights. 2,606 people went to sleep in preparation for work in the morning. 343 firefighters went to sleep in preparation for their morning shift. 60 police officers went to sleep in preparation for morning patrol. 8 paramedics went to sleep in preparation for the morning shift. None of them saw past 10:00 am Sept 11, 2001. In one single moment life may never be the same. As you live and enjoy the breaths you take today and tonight before you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted."
Remembering those who unfortunately lost their lives this day 22 years ago… Four different movements to represent the planes, our distance on the rower to represent the year, 9 rounds for the month, 11 reps for the day, and 110 lbs for the men’s weight to represent the flights of stairs.
WOD- For Time
Buy in = 2,001m Row
9 Rounds:
11 T2B
11 Power Cleans (110/75)
11 Wallballs (20/14)