Monday 9/11/17 – Sunday 9/17/17

This week we honor the fallen on 9/11 with our “343” WOD on Monday.

Monday, 9/11/17

“343” honoring the 343 firefighters who died on 9/11

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45lb bar, Women use a 15lb bar
First plates on the bar are 10lbs, then 15lbs, then 25lb per side
Strip the outer plate after each lift of 100 reps is completed

 

Tuesday, 9/12/17

Find 1RM Back Squat in 12min

then,

2 Rounds For Time

15 TTB

400m Run

15 GHD Sit Ups

400m Run

15 Ab mat sit ups

 

Wednesday, 9/13/17

Strict Shoulder Press

3-3-3-3-3

then,

3 RFT

200m DB/KB Farmer’s Carry 50/35lbs

15 Push Ups

10 DB Push Presses 50/35lbs

 

Thursday, 9/14/17

12min AMRAP

1-2-3-4-5…

Muscle Ups (Rings or Bar)

Power Clean 205/145lbs

 

Friday, 9/15/17

Build to a heavy complex in 12min

Hang Power Snatch High Pull + Hang Power Snatch + OHS

then,

4 Rounds for reps:

30sec TTB

30sec Rest

30sec Push Ups

30sec Rest

30sec Strict Pull Ups

30sec Rest

30sec Mtn Climbers

30sec Rest

 

Saturday, 9/16/17

20min Partner WOD

While one partner runs 400m the other partner performs AMRAP of:

10 HSPUs

20 KB Front rack lunges 53/35lbs

30 Russian KBS 53/35lbs

*Partners alternate picking up where the other left off.

 

Sunday, 9/17/17

8min AMRAP

5 DL 135/95lbs

10 Burpees over the bar

200m Run

– Rest 3min –

8min AMRAP

5 DL 135/95lbs

10 Burpees over the bar

200m Run

*Get more rounds the second time through.

Monday September 11, 2017

“343” honoring the 343 firefighters who died on 9/11

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45lb bar, Women use a 15lb bar
First plates on the bar are 10lbs, then 15lbs, then 25lb per side
Strip the outer plate after each lift of 100 reps is completed

Tuesday

Find 1RM Back Squat in 12min

then,

2 Rounds For Time

15 TTB

400m Run

15 GHD Sit Ups

400m Run

15 Ab mat sit ups

Wednesday

Strict Shoulder Press

3-3-3-3-3

then,

3 RFT

200m DB/KB Farmer’s Carry 50/35lbs

15 Push Ups

10 DB Push Presses 50/35lbs

Thursday

12min AMRAP

1-2-3-4-5…

Muscle Ups (Rings or Bar)

Power Clean 205/145lbs

Friday

Build to a heavy complex in 12min

Hang Power Snatch High Pull + Hang Power Snatch + OHS

then,

4 Rounds for reps:

30sec TTB

30sec Rest

30sec Push Ups

30sec Rest

30sec Strict Pull Ups

30sec Rest

30sec Mtn Climbers

30sec Rest

Saturday

20min Partner WOD

While one partner runs 400m the other partner performs AMRAP of:

10 HSPUs

20 KB Front rack lunges 53/35lbs

30 Russian KBS 53/35lbs

*Partners alternate picking up where the other left off.

Sunday

8min AMRAP

5 DL 135/95lbs

10 Burpees over the bar

200m Run

– Rest 3min –

8min AMRAP

5 DL 135/95lbs

10 Burpees over the bar

200m Run

*Get more rounds the second time through.