We must NEVER forget!
Join us tomorrow, September 10th for a FREE class! Everyone welcome!
MPCF Hero Board WOD
“9/11 Tribute”
2001m Run*
11 Box Jumps (30/24″)
11 Thrusters (125/83)
11 Chest-to-Bar Pull-ups
11 Power Cleans (175/118)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toe-to-Bar
11 Deadlifts (170/113)
11 Push Jerks (110/73)
2001m Row*
For time
Compare to Saturday, 11 September 2021
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
Post results and experiences to comments
39:24 Rx-ish
Run first and row last is the way to go.
Great job Megan! Way to push through when you are doing it by yourself!
35:59
63# Thrusters, blue/red banded plu’s, 78# cleans, 24″ box HSPU, 35# KB, 78#DL, 78# push press, bike instead of run
Slower by 3:00 than last time but moved heavier weights.
Michelle, you were amazing. Slower but doing heavier weights is the way to progress!!
So glad you were there to WOD with me. I don’t think I could have done it by myself.
Vernice, it was so nice to see you! I love WODn with you! You pushed me hard on that row. Great job!
27:26 Rx
(24 second PR!)
Run/row
All UB except fast singles on cleans
That row is hard! ❤️
Sarah you rocked it!!! Great PR! Like I told Michelle, I am so thankful that you were there to WOD with me. Definitely help me finish.
Thank you Vernice! That was so fun WODn with you! ❤️ You are amazing!
36:32rx
Run was slow… nearly 15 min. Calve and shin were tight. Row was 8:30ish. Should be able to shave time off of each of these next time.
Next time I’m going to row first. Think I will move faster during the middle section, and run cannot be much slower. Lol
30:24 modified
-Biked 6003m for the run due to knee was tight.
-Box jumps rx
-125# FSQ instead of thrusters due to right shoulder injury
-C2B plu rx
-155# power cleans (175 hurt shoulder too much)
-45# SP instead of HSPU
-KB swings rx
-GHD su instead of T2B
-DL rx
-45# SP instead of push jerks
-biked 4800m for row (tried to row hurt shoulder every pull)
These shoulder and knee issues are driving me insane!!!
Hang in there, coach!