Search

Sept 11th WOD


“Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg

Since we only have 2 rowers, you will work with a partner on the row or run only. If you want to Row, one person will row while other person is working. You Can switch at any time, so for example: one person can row 500m while other person is working, same goes for the run. Teams must complete a total of 4002 meters but EVERYONE must do all 9 exercises and 11 reps of each.

“9-11 Throwdown WOD”

2001m Row or Run 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77 and Flight 93 11 Push Jerk (110#/75#) * Number of Floors in each Tower 2001m Row

Each component of this WOD is symbolic of 9/11. T 2001M row or run represents the year the attack took place. The nine movements with 11 reps corresponds to the date, and each of the weights have meaning:

  • 125 – number of deaths at the Pentagon

  • 175 – American Airlines Flight 175 that hit the South Tower

  • 170 – Flight 77 and Flight 93 combined

  • 110 – Number of floors in each tower of the World Trade Center


36 views

Recent Posts

See All

Thursday Oct 1st WOD

Strenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS