Monthly Archives: September 2021

911 Tribute WOD
Some facts to think about and hopefully motivate you today...
9/11 = 9 movements - 11 reps each
the year 2001 and 1980 steps down from the 110th floor of the world trade center each represent your RUN today
2,997 people killed represent your ROW today

Tribute WOD
2 person partner wod
the run and row totals will be completed in combination with the 9 movements
during each movement A1 will perform the reps while A2 holds a wall ball. (you can NOT drop the wall ball as this represents the weight of the firemans jacket)
3,2,1 go...

1. 400m run together
11 sandbag box step-ups each
2. 400m run together
11 deadlifts each 225/155
3. 400m run together
11 hspu each
4. 400m run together
11 burpee with wb squat and pass to partner each
5. 400m run together
11 ball slams each
6. 750m row split
11 Toes to Ring each
7. 750m row split
11 GHD situps each
8. 750m row split
11 sumo deadlift high pull 95/65
9. 750m row split
11 sandbag jump squats

Strength / Skill
Front Squat
% based on 1rm less 10%

12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 squat jumps
rest no more than 2 minutes then
12 x 70%

Prep Work
In Station:
empty bar - 5x muscle cleans + 5 strict press
5sets - build load - 1 hang clean + 1 jerk then, 1 power clean + 1 jerk
3 sets 1 halting deadlift + finish (add load)

Benchmark
GRACE
For Time:
30 Clean and Jerks (135/95)

[Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing].

Strength / Skill
clean grip - Bench Press
% based on last weeks 1rm

12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 close grip pushups
rest no more than 2 minutes then
12 x 70%

PARTNER WOD
5ds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing
A2 hanging on rig

2rds Each
A1 10 manmakers
A2 wall sit

1 Rd each
A1 10 wall walks
A2 hshold