WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @88%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
then 1 set@95%
————–
General Track
Back Squat
5@70%, 3@80%, 1-1-1
+
3 RFT
20 KB Swing 53/35
20 Burpees
20 Wall Ball
A1. TGU 3x5e
A2. ME Double Unders 3x60s; r/r-90s
+
2 RFQ
40 Cal Row/AD
50m Lunge
600m Run
–or–
Make up Hero WOD
BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
———
60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.13
WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 2 sets @85%
B. Pause FS 4RM (3s pause)
C. Push Press 3RM
D1. RDLs 3×6
D2. Wgt/Strict Pull Ups 3×5-8
————
General Track
Pause FS 5-5-5-5-5
+
500m Row
50 Abmat Sit Ups
400m Row
40 Abmat Sit Ups
300m Row
30 Abmat Sit Ups
200m Row
20 Abmat Sit Ups
100m Row
10 Abmat Sit Ups
A1. Challenging HSPU 4×5-8; r/r 30s
A2. Bentover Row 4×8; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
+
15-12-9 – 5min time cap
Heavy Power Clean
High Box Jump
WL Track on Mon/Wed this week. Hero WOD on Thursday, 9/11
————–
WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @85%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
——————
General Track
5 sets
3 Position Snatch
+
3 RFT
50 DU
20 Wall Ball
400m Run
