Thursday 09/11/14


Published September 10, 2014




Movements

Bench Press 2x5 @ 75%, 2x3 @ 85%, 2 x Max Reps @ 95%

Based on 90% of 1 RM + 10 lbs

MetCons

9/11 Tribute WOD

2001 Meter Row or Run (1.25 miles)

Then:

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1/5pood)

11 TTB

11 Deadlifts (170/120)

11 Push Jerks (110/75)

Then:

2001 Meter Run or Row

MODIFICATIONS:

Depending on the size of the class you may not be able to use three bars. If the class is too large use one bar with a manageable weight for all the barbell work.

L4 - RX
L3 - 24/20" box, burpee pull ups, 1 abmat hspu, 55/35 lb kbs
L2 - 20/16" box, burpee pull ups, 2 abmat hspu, 44/26 lb kbs
L1 - Start & End with 1000 meter run or row 16/12" box, regular burpees, box hspu, 35/18 lb kbs, knees to ?
L1m - Start and End with 600 meter row or run, manageable box, regular burpees, regular push ups, manageable kbs, sub sit ups

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