Sunday, September 11 - Saturday, September 17

Sunday, September 11 - No Class

 

Monday, September 12

WOD: "9/11 Tribute WOD"

Buy-In

  • 403 Single Skips (1 skip for each firefighter/police officer who lost their life on 9/11)

then...9 Rounds for Time

  • 11 KB Swings (35/55)
  • 11 Sit-Ups
  • 11 Push-Ups
  • 11 MB Over the Shoulder Toss (14/20)
  • 11 Box Overs (20"/24")

*Time cap is 40 minutes. 

 

Tuesday, September 13

Strength: Hang Snatch + Snatch 

  • 5 sets 

WOD: 21-15-9 + Buy-Out for Time

  • Hang Snatch (63/95)
  • Toes to Bar

Buy-Out...

  • 800M Run

 

Wednesday, September 14

Strength: 8 Minute EMOM

Minute 1:

  • 30 second Handstand Hold

Minute 2:

  • 30 second Hollow Hold

WOD: 5 Rounds for Time

  • 5 Thruster (93/135)
  • 10 Bar-Facing Burpees

 

Thursday, September 15

Skill Work: Muscle-Up Progressions/Practice

WOD: For Time

  • 10 Muscle-Up
  • 200M Run
  • 8 Muscle-Up
  • 400M Run
  • 6 Muscle-Up
  • 600M Run
  • 4 Muscle-Up
  • 800M Run
  • 2 Muscle-Up

 

Friday, September 16

Mobility Work: Prep movements for WOD

WOD: 5 Rounds for Time

"DT" (compare to 7/28/15)

  • 12 Deadlift (103/155)
  • 9 Hang Power Clean (103/155)
  • 6 Push Jerk (103/155)

 

Saturday, September 17

WOD: 32 Minute MOMO

  • Row
  • Rope Climbs
  • Goblet Squat (35/55)
  • Burpee Box Jump (20/24)
Posted on September 11, 2016 .