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Friday 140912

11
Sep

Friday 140912

Train Today for Those who CannotFDCross343

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

At the 25 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 3 Power Clean 165/115
  • 4 Push Press
  • 3 Muscle Up

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 1

  • Sets 1-2 – 55%
  • Sets 3-4 – 65%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

Skill:

WOD
“911 Tribute WOD”

With a Running Clock Complete:

A) For Time:

  • 2001m Run/Row
  • 11 Box Jumps 30/24
  • 11 Thrusters 125/85
  • 11 Burpee Chest to Bar Pull ups
  • 11 Deadlift 170/120
  • 11 Handstand Push Ups
  • 11 KB Swings 70/55
  • 11 Toes to Bar
  • 11 Overhead Squats 110/75
  • 11 Shoulder to Overhead 110/75

At the 20 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 3 Power Clean 185/125
  • 4 Push Press
  • 3 Muscle Up

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound overhead squat and shoulder to overhead represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.

Additional:
  • 10 Minutes Mobility

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