Programming Week of September 11-15, 2023

Monday

It is September 11th and we will Always Remember

WOD "Always Remembered"

Teams of 2 - for time:
Row, 2001 m
-- then --
4 rounds of:
9 Rope Climbs, 15 ft
11 Bear Complexes, 135/95 lbs
-- then --
Row, 2977 m
This is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the 4 planes. The 9 rope climbs represents the month. The 11 bear complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives that day.

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Tuesday

WOD:

5 rounds, 1 min per station, for max reps of:
Box Jump, 20/20 in
Russian Swing, 70/53 lbs
Echo Bike Calorie
Rest 1 min

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Wednesday

Strength: Every 1:30 for 15 mins, alternating between:
5/3 Strict Handstand Push-ups
5 Push Jerks, pick load

WOD: 2 AMRAPS with 2 min Rest in btw

#1: 6 min AMRAP
15 Handstand Push-ups
Run, 200 m

#2: 6min AMRAP
15 Push Jerks, 135/95 lbs
Run, 200 m

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Thursday

WOD:

For time:Farmer Carry, 53/35 lbs, 200 m
-- then --
5 rounds of:
15 Toes-to-bars
9 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
-- then --
Farmer Carry, 53/35 lbs, 200 m

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Friday

Strength: Front Squat 3-3-3-3-3

WOD:

7 rounds for time of:
3 Front Squats, 185/125 lbs
21 Unbroken Double Unders

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