Saturday 9-10-22
9/11 Tribute WOD
Teams of 2
Buy In: 2001 Meter Run/Row (Year)
2 Rounds (Towers)
11 Push-ups (Flight 11)
175 Double Unders (Flight 175)
77 Clean and Jerks (Flight 77)
93 Front Squats (Flight 93)
Buy Out: 9 Thrusters (Month)
11 Bar-Facing Burpees (Day)
Barbell (95/65)
As always, we can modify and scale as needed.😊
#911neverforget #911tributewod🇺🇸
Friday 9-9-22
On the 2:00 x 8
Snatches
Conditioning:
EMOM x 6 (Alternating Movements)
12 Toes to Bar
12 Ring Dips
Rest 2:00
EMOM x 6
5 Wall Walks
15 Overhead Squats (95/65)
Wednesday 9-7-22
Strict Pull-up Re-test:
Complete Strict Pull-ups (40/30)
Cap 3:00
On the 2:00 x 5
Tempo Front Squats
Conditioning:
AMRAP 8
40 Double Unders
10 Deadlifts (235/165)
10 Lateral Burpees Over the Bar
Tuesday 9-6-22
On the 2:00 x 6
Split Jerks
Conditioning:
4 Rounds
500 Meter Row
20 Wallball Sit-ups (20/14)
Monday 9-5-22
Teams of 2
1000 Meter Run
40 Dumbbell Deadlifts
800 Meter Run
40 Dumbbell Front Squats
600 Meter Run
40 Dumbbell Push Jerks
400 Meter Run
40 Dumbbell Thrusters
200 Meter Run
40 Dumbbell Devils Press
Dumbbells (50s/35s)
Saturday 9-3-22
Teams of 3
AMRAP 20
6 Rope Climbs (Split)
15 Syncro GHD Sit-ups
20 Syncro Single Arm Front Rack KB Reverse Lunges (53/35)
25 Double Unders (Together)
Friday 9-2-22
On the 1:30 x 6
Push Jerk
Conditioning:
On the 1:30 x 3
15 Wallballs (20/14)
15 Dumbbell Deadlifts (50s/35s)
Rest 3:00
On the 1:30 x 3
10 Chest to Bar Pull-ups
10 Dumbbell Push Jerks (50s/35s)
