Sunday 160918

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail
b.) “Thruster Party
EMOTM complete 1 thruster from a rack
Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.
Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

MetCon:
Criss Cross the following and do 2 tire flips after each set of swings–
10-9-8-7-6-5-4-3-2-1 Bench Press (185/115)
1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53)

2 tire flips AHAP after each set of swings

Sunday 160911

9/11 Tribute WOD
2001m Row
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us on 9/11 to WOD, to sweat, and to pay a small tribute to those who were lost.  Never forget – 9/11.