Never Forget 9/11 WOD @ 1730

WARM UP

Met Con:
11 burpees (American Airlines Flight 11hit north tower)
9 rope climbs
11 air squats
175 sit ups (United Airlines Flight 175 hit south tower)
9 ring dips
11 air squats
77 push press (American Airlines Flight 77 hits Pentagon)
9 pull ups
11 air squats
93 Double Unders (United Airlines Flight 93 crashes in PA)
2977 lbs of Power Snatch (number of people who lost their lives in the towers)*** 

**Power snatch reps will be calculated prior to Met Con.  For example, 39 reps at 75lbs is approx 2977lbs.  If you use 95 lbs it would be 32 reps and so on.
sub 360 single unders for double unders

0830 and 1730, Monday, 10 September 2012

Warm Up

Morning Met Con:

5 rounds for time

15 squat cleans (95/65lbs)
20 sit ups
15 dips

Afternoon Workout

5 x 5 Front Squat
5 x 5 weighted pull up
5 x 5 OHS

4 x 400 m sprints to follow

1400 (2PM), Friday, 7 September 2012

Warm Up

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

1730, Thursday, 6 September 2012

Warm Up

Met Con:
5 rounds for time
5 deadlift 80% of your one rep max
21 x double unders (sub 3 singles for one double under)

1730, Wednesday, 4 September 2012

Warm up

5 x 5 of the following:

Squat

Press

Power clean

0830, Tuesday, 4 September 2012

PHILIPPIANS 4:13 ON THE SIDE, STRENGTHEN ME ON THE BACK, THE REST IS EASY TO SEE.  ARRIVE 17 SEPTEMBER 2012. 

$20 A PIECE, MESSAGE ME TO RESERVE YOURS.


Warm Up

Met Con:
"Cindy"
5 pull ups
10 push ups
15 air squats **
 As Many Rounds As Possible (AMRAP) in 20 Minutes

**if you can't do air squats sub sit ups for it. 

0900, Monday, 3 September 2012

Warm Up

Met Con:
5 rounds of
200 m farmers carry upon return, drop weight and sprint 200m.

Finish with tabata box jump