WOD 9/11/13
5 Minutes of Calf/Back/Shoulder Mobility
A- WU- 3 Minute AMRAP of: 9 Burpee/11 Double Unders
B- 9/11 Tribute WOD= For Time- 2001M Row or Run/11 Box Jumps (30/24″)/11 Thrusters (125/85)/11 Burpee C2B Pull Up/11 Power Clean (170/120)/11 HSPU/11 USA K.B. Swing (2/1.5 Pood)/11 T2B/DeadLift (170/120)/11 Power Jerk (110/75)/2001M Run or Row -32 Minute Cap
Notes: If athlete begins with a run, they finish with a row and vice versa/2 bars each/Athletes will adjust weights themselves/Athletes can share bars if necessary/Be sure to switch weight on bar after Thruster
C- K.B. Racked Lunges (alternating legs)- 10/10/10 each (HBD)
D- TGU: 3/3/3 each (HBD) complete a set of TGU’s after each set of Lunges
Okay, it’s 2 hours since I completed todays WOD and I’m still sweating. Holy crap.
B- 9/11 Tribute WOD= For Time- 2001M Run
11 Box Jumps 30″
11 Thrusters 115
11 Burpee C2B Pull Up
11 Power Clean 135
11 HSPU on the box
11 USA K.B. Swing 1.5 Pood
11 T2B
11 DeadLift 155
11 Power Jerk 85)
2001M Row
39:30
Next year I want to be at RX and under time. AND NOT 1000 DEGREES AND %100 HUMIDITY.
A – 2 rounds + 9 + 9
B – 9/11 Tribute WOD= For Time- 2001M Row
11 Box Jumps 24″ – i think
11 Thrusters – 75#
11 Burpee C2B Pull Up
11 Power Clean – 100#
11 HSPU to a 35# plate
11 USA K.B. Swing – 35#
11 T2B
11 DeadLift 155 – 100#
11 Power Jerk – 75#
2001M Run
36:40
ditto what josh said, though my weights have further to go.
6am Strength WOD:
A: WU: 3 Minute AMRAP of: 9 Box Jumps/11 Burpees: 2 rounds + 9 Box Jumps @ 24in
B: Squat Clean Thruster – heavy single: 95/115/135/155F (was able to clean 155 for a PR, but not thrust).
C: Racked Lunges: 10/10/10 HAP: 95 lbs.
D: Atlas Stone: 3RFT of 10 Stone2Sh, 50 ft zercher carry, 10 Stone Front Squats: 1 round @ 75 lbs around 4:15
A. 4 rounds + 8 burpees
B. 32:30 Rx +
Thrusters & Power Jerk @ 135#
Power Cleans & Deadlifts @185#
“9/11 Never Forget”
One hell of a performance brother.
I love the Rx+! Nice work and I swear you looked pretty good coming in from that run! I thought you were just warming up.
Warm Up – 9 burpees / 11 DU’s – 4rds
So tonight I did this tribute WOD with a friend and co-worker on my mind. Shawn was a bright, talented and caring guy, that like so many, was taken from us much too soon. If you so desire you can read a little about Shawn here –
http://www.legacy.com/sept11/Story.aspx?PersonID=91704&location=4
For Shawn, the other nearly 3000 victims, first responders, military personnel that defend our great country and their families I will NEVER FORGET! God Bless America.
9/11 WOD – 39:39rx
A- WU- 3 Minute AMRAP of: 9 Burpee/11 Double Unders 3 rounds+6
B- 9/11 Tribute WOD= For Time- 2001M Row/11 Box Jumps (30/24″)/11 Thrusters (70#)/11 Burpee Pull Up/11 Power Clean (100)/11 HSPU/11 USA K.B. Swing (44#)/11 T2B/DeadLift (100)/11 Power Jerk (70)/2001M Run- 35:04
Glad I could be here tonight to do this WOD and remember this day 12 years ago
Thanks Cory for your post. And thanks for everyone coming in a busting ass in remerlmberace of our Heros.
Never forget.
A) 3min AMRAP 9 Burpee / 11 DU’s – 3rds+9
B) 9/11 Tribute
2k+1 Row
11 Box Jumps @ 30″
11 Thrusters @ 95lbs
11 Burpee C2B Pull Up
11 PWC @ 115lbs – screwed up and started this with 7 HPC, so I started over
11 HSPU – mixed 11 handstand attempts and HSPU practice, maybe 4 attempts on 5 full handstands
11 KBS – 1.5 pood
11 T2B
11 DeadLift @ 165lbs
11 Power Jerk @ 95lbs
2k+1 Run
34:03