CrossFit
Today I do the WOD in honor of Janine's Uncle Larry. He was a special man who gave his life September 11 to help save others. Who do you do this WOD in honor of?
WARM-UP
200m Run
Into…
2 SETS BARBELL WARM-UP (3-5
reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk
Into…
200m Row
9/11 Throwdown
2001m Run – a “buy in” that will count towards your total time!
11 box jumps (36in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 handstand push ups
11 KB swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, number of floors in each tower)
2001m row – a “cash out” that will count towards your total time
Zoom
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
FULL-BODY SPRINT
WORKOUT
EMOM x 8 MINUTES
MIN 1 - Double DB Deadlift
MIN 2 - Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - Double DB Russian Swings
MIN 2 - Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 - Double DB Hang Clean +
Overhead
MIN 2 - Cardio (SPRINT)
FINISHER
EMOM x 6 MINUTES
MIN 1 - Glute Bridge Ups
MIN 2 - :30 Side Plank (R) / :30 Side
Plank (L)