Prep Work
tabata - 20/20
3rds
A1 rig work - build for t2b
A2 left arm - 1 db sn pull + 1 db snatch - right arm - 1 db sn pull + 1 db snatch
switch
3rds:
A1 db box step over
A2 row
PARTNER WOD
teams of 2 - split evenly
20 DB Box Step Overs (50/35#) (20”)
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 Cal Row
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
20 DB Box Step Overs (50/35#) (20”)
Prep Work
Tabata - 20/20
rd1: hand stand hold
rd2: empty barbell front squat with pause at bottom
rd3: ab mat sit ups
rd4: hand stand negative
rd5: lite weight barbell front squat with pause at bottom
rd6: weighted ab mat sit up
rd7: hand stand kip
rd8: weighted front squat pause
Metcon
AMRAP 16:
6 Front Squats 155/105, (rx+ 205/145)
6 Deficit Handstand Push-ups (rx+ Deficit)
12 weighted sit ups 45/25
Strength / Skill
SN grip halting deadlift + finish
ohs 3x3 barbell/lite weight
Sn balance - fast! lte weight
hang snatches 3x3 increase load
Metcon
12 min amrap
2 Power Snatches 125/95, 155/105
4 Power Cleans
30 Double Unders - rx +60 DUs
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
