Archive for September 9, 2016

20160910 Saturday Open Workout

Posted: September 9, 2016 by eweirick in Uncategorized
3

 We will not be able to provide a coach this morning for the 0900 class. We apologize for the inconvenience.

WOD:

911-Remembrance--God-Bless-America--30134

In honor of all those we lost 14 years ago…..

 

 

 9-11

 

For Time:

2001m row

11 box jumps (30″/24″)

11 thrusters 125/85 (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans 175/115 (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 Kettlebell swings (2pd/1.5pd)

11 toes to bars

11 deadlifts 170/125 (77k = Flight 77 = 170 pounds)

11 push jerks 110/65 (110 pounds = number of floors in each tower)

2001m row

 

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Scaling Options:

Box Jumps: 24/20

Thrusters: As needed

Burpee 2 Chest2Bar Pull ups: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

 

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Xtra:

Breath control and contemplation.

 

Immediately after the WOD, sit and calm your breathing.

Get your heart rate back under control. You control the breathing.