| A. Strength: |
| DB Bench Press 5 – 5 – 5 – 5 – 5 |
| DB Bent Over Row 10 – 10 – 10 (ea arm) |
| B. 8:00 AMRAP |
| 8 KB Swings (HAP) |
| 8 Burpee Box Overs |
| C. Tire Flip Race |
| *split teams, race a tire around the 200 loop, alt flips |
| (you can go farther if you wish based on how long it takes) |
| A. 5 Rounds (not for score) |
| :30 Back Squat (135/95…can use rack to keep bars off floor) |
| :30 REST |
| :30 Toe-2-Rings |
| :30 REST |
| :30 20 Meter Shuttle Run (5/10/15/20) |
| :30 REST |
| B. 6:00 Rope Climb Relay |
| On a Running Clock: |
| A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) |
| B. 10-20:00 complete “Diane” |
| 21 – 15 – 9 |
| Deadlift (225/155) |
| Handstand Push-ups |
| *rest in any time remaining |
| C. 20-30:00 Row Intervals |
| :30 Sprint / :30 REST |
| A. 10:00 Death by Strict Pull-ups |
| B. 10:00 OT2:00: 50 Meter Sled Push |
| C. 10:00 AMRAP |
| 20 Meter Lunge Step |
| 10 Meter Burpee Broad Jumps |
| 10 Meter HW Walk (:30 HS Hold/shoulder taps: wall facing) |
| NOTE: break into groups each location, 1:00 transition b/t ABC |
| A. Weigthted Pistol 5 x 5 (ea leg) |
| B. For time: |
| 800 Meter Run |
| 40 Pistols (20 ea leg) |
| 40 HR Push-ups |
| 800 Meter Run |
| C. 3 x 20 Reverse Hyper (GHD) |
| 9-11 Tribute WOD |
| 34:30 Cap (343=# of NYFD who gave their lives to save others) |
| 2001 Meter Row or 1.25 Mile Run, then: |
| 11 Box Jumps (30/24) |
| 11 Thrusters (125/85) |
| 11 Burpee C2B Pull-ups |
| 11 Power Cleans (175/120) |
| 11 HSPU |
| 11 KB Swings (32/24) |
| 11 T2B |
| 11 Deadlift (175/120) |
| 11 STOH (110/75), then: |
| 2001 Meter Row or 1.25 Mile Run, then: |
| * 9 exercises, 11 Reps of each= 9/11, 2001 is the year it took place |
| * 125# thruster symbolizes the deaths at Pentagon |
| * 175# clean symbolizes the AA Flight 175 that hit the south tower |
| * 110# STOH represents the # of floors in each tower that |
| first responders attempted to climb |
| A. Front Squat: 5@60%, 3@75%, 1@85%, 1@90%, 1@Max |
| B. Pain Cave – 12:00 (1:00 Work/1:00 REST) |
| 10 Front Squats (75/55 fast)+max Burpee in time remaining |
| *all out efforts, score burpees |
| C. 6:00 Not For Speed |
| 10 “V” ups |
| 10 Banded Glute Bridges (:03 hold) |
| 10 Press-ups (try to limit arm use, mostly core) |
| D. 3:00 Cool down of choice |
| ***Class Wod & Endurance*** |
| 5 Stations of 3:00 (rest in any time remaining) – 2 Rounds |
| #1 – 500 Meter Row |
| #2 – 20 Box Jumps + 20 GHD Sit-ups (25 Ab Mat) |
| #3 – 400 Meter Run |
| #4 – 25 Russian KB Swings + 15 T2B |
| #5 – 50/35 Assult Bike |
