WODs

Thursday September 21, 2017


EMOM
Hang Power Clean x3
Min 0-5
3 Hang Power Clean


Power Clean x2
Min 6-11
2 Power Clean


Squat Clean x1
Min 12-17
1 Squat Clean


Notes:
1. 18 min on the Clock (6 min each lift)
2. Increasing weight (Log heaviest weight at each lift)

Tuesday September 19, 2017


WOD

With 12 Minutes on the clock complete 20RM Front squat then go right into the AMRAP of Box Jumps, Deadlifts, and KB Swings.

20RM Front Squat
20 FS @ 60% of 1 rep max


AMRAP

Remainder of time AMRAP
10 Box Jumps 24/20
10 Deadlifts @ FS weight
10 KB Swings 53/35


Notes:
1. Front Squats should be unbroken
2. 10 Burpee Penalty for each time bar touches the ground prior to completing the 20 FS
3. Burpees must be completed prior to beginning the AMRAP

Monday September 18, 2017


WOD
Fran
21-15-9
Thruster 95/65
Pull ups


Strength
Snatch
10 minutes to work up to a Heavy Snatch

Notes:
1. Fran is the priority and should take less than 8 minutes.

Friday September 15, 2017


For Time
170908C
25 Burpees
200m Waiters Walk 45/25# plate (1-arm overhead 100m then switch arms)
25 C2B Pull-ups
200m Waiters Walk
25 C2B Pull-ups
200m Waiters Walk
25 Burpees


Wednesday September 13, 2017


For Time
170908
CFC Run
5 Clean and Jerk 185/125
9 Ring Muscle ups
CFC Run
10 C&J
6 Ring MU
CFC Run
15 C&J
3 Ring MU


Monday September 11, 2017


For Time
170902
For time:
2001m Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (175/120)
11 Handstand Pushups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (175/120)
11 Push Jerk (110/85)
2001m Row or Run


Notes:
The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.