These are the names of many of the victims of 9/11. We will never forget!
0630 class is cancelled this Tuesday. Sorry for any inconvenience.
Conditioning:
9/11 Memorial WOD
2001m Row/Run
11 Thrusters (125/85)
11 Burpee Chest-2-Bar Pull-ups
11 Power Cleans (175/120)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toes-2-Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run/Row*
For Time
Compare to Monday, 11 September 2017
*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14). Athletes use only one bar. Weight needs to be changed to match each lift.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Mobility/Flexibility:
Saddle Sit – 2:00
Elevated Cat – 1:30
Low Dragon – 1:30/side
Child’s Pose w/ shoulders – 2:00
Post time and experiences to comments
D. 34:16. Rx run then row.
Very proud of the noon class. Think we did justice to this Memorial Wod. Special shout out to Patrice who always inspires the class with her work ethic. The lady never stops.
38:09
Thruster 63# 60%
Banded c2b red and purple
PC 73# 73%
HSPU with abmat
35# Kb my shoulder has been bothering me today
K2c practicing my kepping
DL 93# 60%
PJ 63#
Home WOD mods:
39:24
Run 2001m at beginning
83# thruster and push jerk
Burpee strict PLU
123# DL and clean
Run 1600m at end
#neverforget❤️
4x800m intervals with 400m recovery + WU/CD at lunch
34:01 Rx. This was a tough and humbling wod.