Saturday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Set up for 911 Tribute
Metcon
Metcon (Time)
The 9/11 Tribute WOD
FOR TIME: PARTNER or SINGLE
2001m Row or 2001m Run (1.25 miles)
22 or 11 Box Jumps (30″ / 24″ )
22 or 11 Thrusters (125# / 85# )
22 or 11 Burpee Chest to Bar Pull-ups
22 or 11 Power Cleans (170# / 120#)
22 or 11 HSPUs
22 or 11 KB Swings (2 pood / 1.5 pood)
22 or 11 Toes to Bar
22 or 11 Deadlifts (170# / 120#)
22 or 11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
** Modify all weights and movements per skill level
**If athletes begin the WOD with a Row, they finish with a Run and vice versa.**
FOR TIME: PARTNER or SINGLE
2001m Row or 2001m Run (1.25 miles)
22 or 11 Box Jumps (30″ / 24″ )
22 or 11 Thrusters (125# / 85# )
22 or 11 Burpee Chest to Bar Pull-ups
22 or 11 Power Cleans (170# / 120#)
22 or 11 HSPUs
22 or 11 KB Swings (2 pood / 1.5 pood)
22 or 11 Toes to Bar
22 or 11 Deadlifts (170# / 120#)
22 or 11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
** Modify all weights and movements per skill level
**If athletes begin the WOD with a Row, they finish with a Run and vice versa.**
Warm-up
The Workout Structure and Symbolization
In the design, the WOD symbolizes the events that occurred on September 11, 2001:
In the design, the WOD symbolizes the events that occurred on September 11, 2001:
The date and year are represented by the row (2001 meters) and the 9 movements each include 11 repetitions.
The 125-pound Thrusters represent the number of deaths from the Pentagon from plane number three.
The 170-pound Power Clean symbolizes American Airlines Flight 175 that collided with the South Tower
Flight 77 and Flight 93 are combined and represented in the 170-pound Deadlift
The 110-pound Push Jerk signifies the number of floors in each of the Twin Towers
Cool Down
