Monday
Skill work: Alternating EMOM 10min
30sec Strict Handstand Push Ups
25 ft Handstand Walk
WOD:
5 rounds, each round for time, of:
50 Double Unders
Handstand Walk, 50 ft
Go every 3 mins.
Tuesday:
Strength/Skill: 3 rounds for quality of:
6 Overhead Squats, pick load
5 Ring Dips
'WOD:
Complete as many rounds as possible in 10 mins of:
6 Overhead Squats, 155/105 lbs
9 Strict Ring Dips
Wednesday
We Remember the Events of September 11, 2001
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.
Thursday
Heavy Day
Deadlifts 5-5-5-5-5
Friday
WOD:
9-12-15-18-21 reps, for time of:
Kettlebell Suitcase Reverse Lunge, 70/53 lbs
Chest-to-bar Pull-up
Burpee Box Jump, 30/24 in
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