(8 MIN:)
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
6 Med Ball Clusters
WOD PREP
(8 MIN):
Set up for WOD and warm up movements
WOD DETAILS
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
9/11 TRIBUTE WOD
“9/11 TRIBUTE”
For Time:
2001m Run
11 Box Jumps, 30/24
11 Thrusters, #125/85
11 C2B
11 Power Cleans, #175/115
11 HSPU
11 KB Swings, #53/35
11 T2B
11 Deadlifts, #170/115
11 Push Jerks, #110/75
2001m Row
(40 MIN TIME CAP)
WOD DETAILS
*Athletes can either start with the run or row
*2001m Run: Normal mile route, but continue to the 800m and then back to the box.
WOD Weight:
*Thrusters: #125/85 (Perspective: Approx 70% of 1RM Push Press)
*Power Cleans: #175/115 (Perspective: Approx 75% of 1RM Squat Clean)
*Deadlifts: #170/115 (Perspective: Approx 45% of 1RM Deadlift)
*Push Jerks: #110/75 (Perspective: Approx 55% of 1RM Clean + Jerk)
EXTRA
Accessory Work
“STRETCH”
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
10 Iron Cross
10 Scorpions
1 MIN Pigeon Pose (Each Leg)
2 MIN Legs Up The Wall
