Bench Press

5×3
*Build throughout all 5 sets, up to 85% of 1RM

10 Minute Tuesday

10 Minute AMRAP of:
100′ Bear Crawl
15 Hang Power Cleans (75/55)
20 Wall Balls (20/14)

*Bear crawl/handstand walk counts for 20 reps in final round 1/5 reps per 5′ line
*Rx+ Swap bear crawl for 25′ handstand walk and power cleans @95/65

Overhead Squat

5×3
*Build throughout, up to 85% of 1RM.

A 5 Rounder

With 3 Minutes on the Clock:
Run 200 Meters
10 Toes-to-bar or V-ups
10 Push Press @30% of Jerk 1RM
*Rest remainder of the 3 Minutes. Score is total reps – 200 Reps possible. Run counts as 20

ROMWOD

We’ll close out class with ROMWOD

Oohh My!

21-15-9 of:
Dumbbell Thrusters (30/20 – Each Arm)
Deadlifts @45% of 1RM

Every 4 Minutes, 15 Pull-ups or 5 Ring Muscle-ups. Workout begins with pull-ups or Ring Muscle-ups

Strict Press

5×3
*Build throughout, up to 85%

September 11th Memorial WOD

For Time:
Row 2001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/50)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Run 2001 meters

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 AA Flight 175 that collided with the South Tower; Flight 77 and 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.

Pay a small tribute to those who were lost. Never forget – 9/11.

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