WODs for 9/11/17-9/16/17

9/11

Warm-up

-2 rounds Cindy
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard side lunges
-30s each chest stretch
-30s each chicken wing stretch
-30s cross body shoulder stretch
-10 yard Samson
-10 yard inverted hamstring

Strength/Skill

NA

WOD

9/11 Hero WOD
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee CTB Pull ups
1 Power Cleans (170/120)
11 HSPU
11 KB Swings (55/35)
11 T2B
11 Deadlift (170/120)
11 Push Jerks (110/75)
2001 Meter Row or Run

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

9/12

Warm-up

-10 Multi position squats
-2x10s Plank hold
-30s each Pigeon stretch
-10 yard Heel scoops
-10 Push up to push up plus
-30s Clasp hands behind back stretch
-10 Ring rows
– 30 sec Cross body stretch
-10 yard Samson stretch
-30s Calf stretch

Strength/Skill

Back Squat
8, 6, 4, 2, 4, 6, 8

WOD

5 RFT
15 Deadlifts (185/135/95)
100m run

2 min rest

4 RFT
8 L DB single arm S2OH (55/35/20)
8 R DB single arm S2OH
32 Abmat sit ups

*Subtract rest time to calculate score

 

9/13

Warm-up

-1 round Cindy
-30s each lunge stretch
-10 yard heel raises
-10 each leg swings
-5 scap pull ups
-30s calf stretch
-30s lat stretch

Strength/Skill

EMOM 10

Odd: 20 Pistols (L+R=2)
Even: 20 Shoot-throughs

WOD

5 RFT
20 Slam balls (40/25/15)
40 DU

 

9/14

Warm-up

-1 round Cindy
-30s Wrist stretch
-1 min Foam roll quad
-1 min Foam roll lat
-10 yard Quad stretch
-30s Lat stretch
-10 Hip thrusters on bench
-10 PVC Pass through
-30s Modified skin the cat

Strength/Skill

Rope Climb
-technique
-progressions
-modifications

WOD

For Time
15 Front Squats (95/65/45)
5 MU
12 Front squats
4 MU
9 Front squats
3 MU

 

9/15

Warm-up

-200m Row
-10 each Supine hip extensions
-10 total Dead bugs
-10 yard Samson stretch
– then, Coach led mobility

Strength/Skill

NA

WOD

800m Run
Tabata
8 Rounds: Plank
8 Rounds: Abmat sit ups
8 Rounds: L side plank
8 Rounds: Superman
8 Rounds: R side plank
8 Rounds: Hollow rocks
800m Run

 

9/16

Warm-up

Coach Led

Strength/Skill

N/A

WOD

For Time: HERO WOD – A Tribute to Karen Monroe

200m run/sub 250m row
*100 Single Unders (after every break, immediately execute 5 push ups)
90 Air squats on MB
200m run
80 Deadlifts (95/65/45)
*70 Abmat Sit ups (sets of 10, if broken, immediately execute 5 push ups)
200m run
60 Russian KBS (55/35/20)
*50 Wall ball shots (20/14/12) (sets of 10, if broken, immediately execute 5 push ups)
200m run
*40 Power cleans (95/65/45) (sets of 10, if broken, immediately execute 5 push ups)
30  Ring Rows (If NO bandana or sunglasses, replace with 30 Pull ups)
200m run
20 Power Snatch (95/65/45)
10 Push Press (95/65/45)
200m run

 

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